Mediterranean Diet and Lifestyle patterns

Posted by Alberto Roycor updated on March 31 2018
Updated on March 3, 2018

Mediterranean Diet. Sixty years later.

The Mediterranean Diet is not a diet. It is a lifelong habit. Something you must stick to as a creed. Decades ago, this was the usual way of life of the communities around the Mediterranean Basin. It was the everyday life in countries like Spain, Italy or Greece. Its major points were physical activity, healthy nutrition and calm attitude. And not much money to throw away.

These elements shaped the Mediterranean culture. In 2010 it was declared Immaterial Human Heritage by UNESCO. It is the only diet to have been awarded this recognition.

Nowadays, external influence has changed the original habits in those countries. Many qualified people are striving to get back what is the best nutrition pattern in the world.

The Mediterranean Diet is the best way to live many years. And to live them well. It will keep you in shape, maintain your skin clean and beautiful and make your organs work properly.

It is the right diet to keep you on shape, without risks.

So, please, don’t endanger your health with urgent and unbalanced malnutrition.

Is the Mediterranean Diet expensive?

There is something you should consider. The Mediterranean Diet is free, with no supplements or packs. There is not economic interests behind it. The only money you will spend is the one you invest in fresh food, fruits and vegetables.

What it can do for you?

The Mediterranean Diet is the best way to prevent many diseases. The main are the stroke and the heart attack. It also prevents metabolic syndrome, lung diseases, asthma, allergies, Parkinson, Alzheimer, and decalcification.

It keeps the bone mass in elderly people. And it is linked to low incidences of many types of cancer.

The Mediterranean Diet can keep you healthy and happy!

See Guidelines

The original Mediterranean Diet characteristics are:

High consumption of virgin olive oil.
High intake of vegetables and fruits and legumes.
Use of non-refined carbohydrates (portions to be adjusted to physical activity).
Consumption of fish, especially oily (or “bluish” one) three or four times a week
Consumption of milk, cheese and yogurt. The original cheese was fresh goat cheese). Keep an eye on the saturated fats of the dairy products.
Three or four eggs per week.
Moderate consumption of meat and saturated fats (natural, not artificially hydrogenated!).
One or two small glasses of wine a day, at the main meals. White wine and beer are alternatives.
Nuts as snacks. In “special occasions” Mediterranean Diet traditional desserts.
Do physical exercise!

If you want to reduce your weight, you will have to choose the less caloric nutrients. Or just do the opposite to increase it.

Mediterranean Diet followers have a 70% more of expectancy of life. A 80% of better quality life, supposing they do not smoke. If you look for a healthy life, what is the use of smoking?

What to choose and what to avoid

Sticking to the Mediterranean Diet means not only choosing the right food. It is more important to avoid others.

You have to ban all the commercial and artificial products. They did not exist fifty or sixty years ago. They are artificially hydrogenated products and derivatives, and anything suspected of containing trans-fats. In USA, it is compulsory from January 1st 2006 to show in the labels the trans-fat proportion. You should choose products with 0% of trans fats. You should consider that 0% means right up to 0.49 grams per serving. If the serving is small and you take many, you may eat a lot of these fats. They increase the bad cholesterol (LDL) and reduce the good one (HDL). Apart from other supposed negative effects.

Keep away from fad diets! They might ruin your health.

People learn Mediterranean Diet very early and in a natural way. Parents have to teach their children food habits. Teach them to avoid manufactured products. Make them choose fresh and natural food.

Give them an apple, a banana or a homemade sandwich. Avoid non-natural products. Be careful with the main meals and supervise the school’s lunches. It is of utmost importance. Remember that your body and brain age will depend on what you eat!