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| Name | Mediterranean Diet Explained (2021) |
| Video Uploader | Video From NATURALISO |
| Upload Date | This Video Uploaded At 15-02-2021 18:56:51 |
| Video Discription | What is it - How to start - What to eat - What to drink - How to combine food - Health Benefits - Food Pyramid - Ingredients List The Mediterranean explained in this video, is based on traditional foods consumed by people who are living in countries around the Mediterranean Sea, such as Italy and Greece. Researchers have discovered, that people living in these two countries were exceptionally healthy, with a low risk of getting sick of many diseases compared to other countries. Mediterranean diet health benefits are shown by studies. new discoveries have found out that this type of diet helps prevent heart attacks and breast cancer, helps in weight loss, reduces the risk of stroke and type 2 diabetes, Parkinson , Alzheimer’s and other chronic diseases. In the Mediterranean diet plan, food can be combined in many ways, but mainly, it is based on vegetables, seeds, whole grains, beans, nuts, fresh fruits and olive oil. This diet uses just unsaturated fats which come from consuming olive oil, olives, avocado and avocado oil in the everyday meals. These unsaturated fats used in Mediterranean diet can have positive effects on your health, by lowering the cholesterol and support heart health. Mediterranean diet meals don’t include saturated and trans fats, like butter, fried and fast food, , fatty cuts of meat or cheese types. These types of fats increase your risk of heart disease. The main drink you should consume in this diet is water. Coffee and tea can be consumed as well, but you should avoid sugar-sweetened beverages like soda and fruit juices, which are very high in sugar. Sweets and desserts are allowed but only 2-3 times a week and in very small portions. As mentioned before ,avoid sugar sweetened drinks like soda. Also, it’s recommended to have a low to moderate consumption of wine in this diet, about 1 glass per day. The whole Mediterranean diet meal plan is plant focused, and all meals are prepared with fresh vegetables and whole grains and supplemented with protein from seeds or fish. Whole grains and vegetables are high in fiber which can help with regular digestion, lowering cholesterol, maintaining normal blood sugar levels and helping you to lose weight. You can personalize the Mediterranean Diet Pyramid to a variety of taste and dietary preferences, including vegan, vegetarian, and gluten free. Below you can find the ingredients from Mediterranean Diet Pyramid: Legumes: Beans, peas, lentils, pulses, chickpeas, pinto, etc. Seeds: cashews, chestnuts, almonds,hazelnuts, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, macadamia nuts Herbs and spices: Garlic, coriander, basil, dill, mint, rosemary, sage, thyme, nutmeg, oregano, cinnamon, pepper, cardamom, saffron etc. Whole grains: Whole oats, brown rice, whole-grain rye, whole barley, corn, Bulgur wheat, buckwheat, millet, whole wheat, spelt, whole-grain bread, quinoa and whole grain pasta. Tubers: Potatoes, sweet potatoes, beets, turnips, yams, radishes, carrot etc. Fruits: Apples, bananas, oranges, pears, strawberries, blueberries, grapes, dates, figs, melons, peaches, etc. Vegetables: Spinach, kale, broccoli, carrots, onions, tomatoes, brussels sprouts, cauliflower, cucumbers, asparagus, celery, salat etc. Healthy fats: Extra virgin olive oil, olives, coconut oil, avocados and avocado oil. Fish & sea food: Salmon, tuna, mackerel, lake trout, sardines, herring, shrimp, oysters, clams, crab, mussels etc. Dairy: Cheese, yogurt, Greek yogurt, etc. Poultry: Chicken, duck, turkey. Eggs: Chicken, quail and duck eggs. Meats and sweets: Candies, chocolate, fat meat, soda etc. cPwD8veD85o |
| Category | People & Blogs |
| Tags | mediterranean diet for beginners | mediterranean diet | mediterranean diet meal plan | mediterranean diet weight loss | benefits of mediterranean diet | mediterranean diet meal prep | mediterranean diet what i eat in a day | mediterranean diet health benefits | olive oil | mediterranean diet meals | mediterranean diet plan | mediterranean diet explained | what to eat in mediterranean diet | how to start mediterranean diet | naturaliso |
