In the mid-1990s, developed Harvard University’s School of Public Health Specialist Dr. Walter Willett a diet based on eating habits in typical inhabitants of Crete and southern Italy. Many of the ingredients found in this diet was plant-based and included local foods like yogurt, nuts, fish and fresh fruit. Moderate exercise is also prescribed in this diet since the inhabitants of the Mediterranean were very physically active
Ancel Keys, an American doctor who lived in Salerno, Italy, first created the idea of ??a Mediterranean diet. It seemed on the contrary that a diet would recommend eating fat as healthy fats that are prescribed in this diet. The people of this region consumed healthy fats from ingredients like olive oil and salmon. Today it is understood that these healthy fats, or monounsaturated fats are heart-healthy and may help ward off heart disease.
This diet is high in fiber and monounsaturated fats. A moderate amount of red wine is allowed on this diet for the healthy flavonoids with powerful antioxidant properties as red wine contains. Antioxidants are known to repair cells that have broken down from the aging process.
Most of calcium and iron comes from goat cheese or dark green vegetables instead of red meat. Those who follow this diet must make sure they eat enough dark green vegetables to get the body’s daily requirement of calcium and iron.
The British Medical Journal in May 2008 published a study in which over 13 000 participants were studied on the Mediterranean diet in relation to diabetes. Every two years, these participants to answer a long questionnaire about their diet. It was found that those who stayed close to the Mediterranean diet had a lower risk of diabetes than those who strayed from the diet. According to this study was the reduction of the risk of diabetes 83 percent.
Framework of Diet
Fruits and vegetables form the centerpiece of this diet. Healthy fats like olive oil and canola oil are allowed. Small portions of red wine and nuts are also encouraged. Fish is a preferred protein of red meat.
A typical meal at the Mediterranean diet may contain a roast piece of salmon with dill and yogurt sauce and sautéed spinach with brown rice. Another meal on this diet can include almond-crusted cod with roasted asparagus and whole-grain pasta with homemade tomato sauce.
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