MISE & Agrave; DAY
At the start of the year, many go into resolution mode and look for the diet that will be the most effective and especially the fastest to shed the pounds that have accumulated in recent months.
This year, I offer you the best diet there is and yet it is not a diet, but a food model that is associated with the prevention of several chronic diseases! & nbsp;
Do you want to improve your health in 2022? Forget drastic diets and adopt the Mediterranean diet. & Nbsp;
A winning food model & nbsp;
The pyramid of the Mediterranean diet.
The Mediterranean diet is the most studied diet and the one that has collected the most scientific evidence for its benefits not only in preventing cardiovascular disease, but also in reducing the risk of chronic diseases. Adoption of this dietary pattern is associated with a lower risk of breast and colon cancer, obesity, diabetes, asthma and depression while slowing age-related cognitive decline. p>
This diet relies heavily on unprocessed foods, including an abundant intake of fruits and vegetables, whole grains, nuts, seeds and legumes, and fish. & Nbsp;
Consumption of olive oil olives, a source of good monounsaturated fats, are important, and red wine, in moderate quantities, is part of the traditional diet. These foods all provide phytochemicals with antioxidant and anti-inflammatory properties. & Nbsp;
The pyramid of the Mediterranean diet illustrates the main components of this approach (at the base of the pyramid) as well as the food groups to limit (at the top of the pyramid). & Nbsp; & nbsp;
▶ Favorable impact on the microbiota
The effect of the Mediterranean diet on the gut microbiota could also explain its many health benefits. Compared to the North American diet, the Mediterranean model favors the presence of good microorganisms thus inducing the production of short-chain fatty acids (acetate, butyrate and propionate) with beneficial effects.
▶ Olive oil and red wine
Olive oil and red wine are part of the Mediterranean diet.
In addition to its good fat content, olive oil contains components (hydroxytyrosol, oleocanthal and oleuropein) which contribute to its beneficial properties. While Greeks consume up to 23 liters per capita annually, Canadians are far behind with just 1 liter per year. It is by choosing an extra virgin olive oil (1) that the maximum benefits will be obtained. Canola oil offers a fat profile similar to that of olive oil, but its polyphenol content remains lower. & Nbsp;
As for wine, red is preferred for its resveratrol content, a powerful antioxidant that is even used in cosmetology today (especially in Caudalie products). & nbsp; & nbsp;
While every component of the Mediterranean diet has been clinically tested for its benefits, it is the synergy between all the foods that makes this diet so beneficial. & Nbsp;
In conclusion, you will understand, it is in your best interest to take this approach rather than trying out a restrictive and restrictive new fad diet. The Mediterranean-inspired diet is to put sun on your plate to live healthier while having fun eating! What are you waiting for to adopt it? & Nbsp;
(1) Olive oil obtained only by mechanical processes in thermal conditions which do not involve no alteration of the oil, and having undergone no treatment other than washing, decantation, centrifugation and filtration. The free acidity expressed as oleic acid is a maximum of 0.80 grams per 100 grams.
The traditional diet and lifestyle & nbsp; & nbsp;
The Mediterranean diet is much more than a diet, it is a way of life that is based on several elements. Here are the main ones. & nbsp; & nbsp;
- Daily consumption of fruits, vegetables, nuts and seeds & nbsp; & nbsp;
- Varied diet & nbsp; & nbsp; & nbsp;
- Daily consumption of cereal grains (especially whole) & nbsp; & nbsp;
- Inclusion of legumes several times a week & nbsp; & nbsp;
- Using extra virgin olive oil as the main source of fat
- Adding herbs and spices to season dishes & nbsp; ; & nbsp;
- Consumption of fruit for dessert instead of cakes and other sweets & nbsp; & nbsp;
- Consumption of fish two to three times per week & nbsp; & nbsp;
- Low milk consumption, but frequent inclusion of yogurt, sometimes cheese
- Infrequent consumption of red meats and cold meats (once or twice a month) & nbsp; & nbsp;
- Consumption of water as the main drink (at instead of sugary drinks) & nbsp; & nbsp;
- Moderate wine consumption (1 glass for women, 1-2 for men/day), always at mealtimes & nbsp; & nbsp;
- Plenty of minimally processed, fresh and local foods
- Moderate portions & nbsp; & nbsp; & nbsp;
- Realization of tasty recipes that provide pleasure & nbsp; & nbsp;
- Daily physical activity (often walking) & nbsp; & nbsp;
- Sharing meals with family or friends & nbsp; & nbsp;
- Rest period with quality sleep and naps as needed & nbsp; & nbsp; & nbsp; & nbsp;
Discover my Mediterranean pasta recipe by clicking here