The top 10 to make a Mediterranean diet

The Mediterranean diet is famous throughout the world. Without a doubt, is one of the healthiest diets in the world and, in fact, has occupied the first place of ranking on several occasions Today we want to share with you the top 10 to make a Mediterranean diet.

Continue reading and discover in this article the main tips for Carry out this balanced diet every day in your home. You will not regret!

Top 10 to make the Mediterranean diet

If you want to change your eating habits and get started on the Mediterranean diet, take paper and pencil, and take notes. Next we will present you the 10 bases of this cultural heritage:

1. Olive oil as a base fat

Olive oil is one of the most important healthy fats for its content of fatty acids and antioxidants.

Look where you look, olive oil is the most used fat. Rich in antioxidants, monounsaturated fatty acids and vitamin E, it is used for allfrom dressing salads to frying.

Are you preparing toast? Do not hesitate: a drizzle of olive oil may be the touch you need. Do you plan to fry some potatoes? Or are you preparing a salad? Without a doubt, olive oil is used above any other variety of oils and even, about butter.

Do not miss: Uses of extra virgin olive oil to take care of your health

2. Fresh food every day!

The Mediterranean diet is based on the consumption of fresh and seasonal foods. That is You should buy those vegetables and fruits from each season. In this way, you can take advantage of all its nutritional value and save money! If you choose, in addition, proximity foods, you ensure you buy the best quality at the best price.

3. Steps to make a Mediterranean diet: Fruits and vegetables at every meal

Hand in hand with the previous point comes this indication to make the Mediterranean diet. Include vegetables and fruits in each of your meals. Thus, you will eat between 1 and 2 pieces of fruit a day and about 3 servings of vegetables a day. How can you do it? Let's see several examples:

  • Have a toast with tomato and olive oil and a piece of fruit.
  • Eat nuts by midmorning.
  • Have some pasta with sautéed vegetables and for dessert, fruit.
  • Snack a yogurt with fruit or nuts, or a sandwich with avocado and ham.
  • Dinner baked fish with salad and potatoes. For dessert: fruit.

4. Fish several times a week

Fish provides high quality protein, as well as heart-healthy essential fatty acids.

Reduce the consumption of red meat and focus on increasing your fish consumption. You should eat white and blue fish at least twice a week. The options are multiple: baked, grilled, fried, sautéed … Your contribution of Omega-3 fatty acids will help you maintain vascular health by reducing cholesterol and triglycerides in the blood.

5. Eggs, four times a week

Unlike what you can believe, the eggs are healthy. Years and studies have passed since that moment when it was believed that the egg was harmful to health. Today, we know that the egg is a source of quality proteins, vitamins and monounsaturated and polyunsaturated fats.

The problem with the egg is the belief that it increases cholesterol, however, this is not the case. At least not completely: the excess of egg consumption, along with other factors such as sedentary lifestyle and stress, could trigger the values ​​of cholesterol. Of course, It is always better to eat it cooked or boiled to fried.

Discover: Is it good or bad to eat eggs?

6. Steps to make a Mediterranean diet: Regular consumption of dairy

Cheeses and yogurts they are part of the daily meals in the Mediterranean diet. This is because they are rich in vitamins, minerals such as calcium or phosphorus, and high biological value proteins. An idea? You can combine a piece of cheese with fruit or even a yogurt with pieces of fruit inside. What if you mix pieces of feta cheese with the salad?

7. Minimize the consumption of red meats

Some studies, according to WHO, seem to indicate that red meat can affect the health of the heart if consumed in excess.

To make a Mediterranean diet it is important to reduce the consumption of red meats, opting instead to ingest more white meats such as chicken and fish. Recall that a few years ago the World Health Organization warned about the possible problems arising from excessive consumption of red and processed meats.

8. Cereals every day

Cereals are part of the base of the food pyramid because they provide us with energy. Mainly, the choice of integral versions is usually recommended of pasta, rice, couscous and bread.

9. Steps to make a Mediterranean diet: Minimal intake of sweets

Sweets, pastries and sweets can be consumed extremely moderately. That is to say, that its consumption is not prohibited but it must be controlled in extreme. Keep in mind that excess sugars can cause diseases such as diabetes or obesity. Less than two servings a week is ideal.

10. Water at all hours

The drink of preference should always be water: quenches thirst and does not provide empty calories to the body. It is advisable to moderate to the extreme the consumption of sugary beverages, such as soft drinks and industrial juices.

What do you think of this top 10 to make the Mediterranean diet? As you can see, it's not that hard to follow. You only have to adapt your habits to eat healthy foods and minimize the consumption of the less healthy, in addition to regular physical exercise!