The Mediterranean countries spread this diet style, which is mainly composed of vegetables, fruits, fish, whole grains, beans and olive oil. 20 10 Mediterranean diet is listed in UNESCO's representative list of intangible cultural heritage of mankind. Mediterranean diet is regarded as a healthy and environmentally sustainable food pattern and cultural heritage.
The characteristics of Mediterranean diet include: eating a lot of plant food. Fresh and varied fruits are the main desserts. Olive oil is used in salads and cooking and is the main source of fat. A small amount of meat. Eat fish often. Drink moderately at meals. Eat dairy products in moderation.
Mediterranean lifestyle, besides food, the traditional Mediterranean lifestyle also includes social factors related to physical exercise and eating habits. These factors need to be supplemented by other factors, including social awareness, positive attitude towards life and appropriate climatic conditions.
Mediterranean diet structure
1, with a variety of plant-based foods, including a large number of fruits, vegetables, potatoes, whole grains, beans, nuts and seeds.
2. Food processing should be as simple as possible, and local and seasonal fresh fruits and vegetables should be selected as ingredients to avoid the loss of trace elements and antioxidant components.
3. Use vegetable oil (containing unsaturated fatty acids) instead of animal oil (containing saturated fatty acids) and various margarines, especially olive oil.
4. Fat accounts for at most 35% of total dietary energy, while saturated fatty acids account for less than 7%~8%.
5, eat some dairy products such as cheese and yogurt in moderation, it is best to choose low-fat or skim.
6. Eat fish or poultry food twice a week (a study shows that fish is more nutritious).
7. Eat no more than 7 eggs a week, including various cooking methods (no more than 4 eggs are also recommended).
8. Replace desserts, sweets, honey and cakes with fresh fruits.
9. Eat red meat at most several times a month, and the total amount should not exceed 7 to 9 Liang (340 to 450 grams). Try to choose lean meat.
10, drink red wine in moderation, preferably with meals, and avoid fasting. No more than two cups a day for men and no more than one cup for women.