Recently, “U.S. News & World Report” released its 2022 list of the best diets, and the Mediterranean diet has been at the top of the overall best diet list for five consecutive years.
And it also scored #1 on the sublists Best Plant-Based Diet, Best Heart Healthy Diet, Best Diabetic Diet, Healthiest Diet, Easiest Diet to Follow name.
The Lancet magazine published a study showing that a Mediterranean diet is more effective in improving health than a low-fat diet, and can further reduce the risk of cardiovascular disease by 24.7-28.1%.
01.
Simple and delicious eating habits
The “Mediterranean diet” is named after countries such as Spain, Italy, France and Greece around the Mediterranean Sea. It is known for its health, lightness, simplicity and comprehensive nutrition. It is a dietary habit that Not a structured diet.
Mediterranean diet has the following eight characteristics:
①Eat more fruits and vegetables, eat 7-10 kinds a day, and dark vegetables account for half;
②Wheat and oat whole grains instead of fine grains;
③A handful of original nuts every day;
④Use vegetable oil instead of animal oil;
⑤ Try to eat less high-fat foods, such as ice cream, oil, and meat;
⑥Use rosemary, basil and other natural spices instead of soy sauce, bean paste and other seasonings;
⑦Eat more fish and reduce the intake of red meat such as beef and pork;
⑧You can drink red wine appropriately under the conditions allowed by your doctor.
02.
Mediterranean specialties
After learning about the Mediterranean diet, hurry up and “copy homework”! The following 3 kinds of Mediterranean diet breakfast practices, learn right away!
Mediterranean Sandwich
On a busy morning, making a quick sandwich and coffee is undoubtedly a cost-effective breakfast option. In fact, with just a few changes, you can transform a traditional sandwich into a healthier Mediterranean sandwich!
Choose whole wheat toast, change the meat in the sandwich to fish, choose yogurt sauce or avocado sauce, serve with vegetables and eggs, sprinkle with black pepper and sea salt, one serving A simple Mediterranean sandwich is done.
Tomato North African Egg
A simple and delicious breakfast food, friends who like sweet and sour taste must try it:
Saute garlic in olive oil, chop onion, cut 2 tomatoes and fry until soft;
You can put your favorite vegetables, such as bell peppers, mushrooms;
Wait until the soup is thick, make two holes and crack the eggs.
When the eggs are cooked, sprinkle with black pepper, sea salt, chopped parsley, and grated cheese and you’re done!
Pair it with oil-free bread, and it’s not only delicious, but also very filling.
Baked Eggs with Avocado
Cut the avocado in half, remove the core, and dig out a portion of the pulp in the middle;
Crack eggs into the grooves, and friends who like meat can sprinkle some ham;
Sprinkle with salt, black pepper and other seasonings;
Put it in the oven at 180 degrees for 15 minutes, and the delicious and fragrant avocado baked eggs are ready.
While waiting for baking, you can make a simple sauce with the dug out avocado pulp: mash the avocado pulp, add some old yogurt, add lemon juice, salt, black pepper, Honey, easy guacamole is done!
03.
Weight-loss meal for Chinese stomach
Long-term adherence to the Mediterranean diet and keeping your total daily calorie intake within the limits will help you lose weight easily.
A study published in the journal Diabetes, Obesity & Metabolism that followed 259 overweight diabetic patients for up to a year found that those who adhered to a low-carb Mediterranean diet reduced an average of Weighs 22 lbs.
In addition, the Mediterranean diet may be a more acceptable and healthy way of eating, and it is also very friendly to the Chinese stomach.
Many weight loss recipes require eating less/no starchy staple foods, which makes it difficult for the “Chinese stomach” to persist for a long time. The Mediterranean diet still requires the intake of a certain amount of staple food. It is only necessary to replace/match the refined staple food with whole-grain whole grain staple food, and control the excess, which is easier to adhere to.
The Mediterranean diet also emphasizes sharing food with family and friends, and making moderate daily exercise part of the lifestyle.
Get pleasure from food, communication, and exercise. Everyday happiness is the secret to eternal health!