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Five Reasons Why the Mediterranean Diet is a Healthy Choice in the 21st Century
If you are someone who has been hunting for a solid diet plan, you may feel overwhelmed all the time. In the 21st century it is almost impossible for a person to turn on the television set or open a newspaper without being bombarded with advertisements for various different diet plans and products.
With so many different diet plans, programs, supplements and aids on the market, it can seem almost impossible to choose a diet plan that can and will best meet your needs now and in the future. More importantly, it can be difficult to distinguish whether one or another of these various diet schemes is actually a healthy course to follow. In many cases, fad diets are not actually based on the principles of healthy living.
As you continue to consider what type of diet plan or regimen will best suit your interests and improve your health in the future, you should look at the benefits that can be gained through the Mediterranean diet.
Although there are many reasons why the Mediterranean diet is a healthy approach, there are five main reasons why the Mediterranean diet is a good choice.
1. The Benefits of Fruits, Vegetables, Fiber and Whole Grains
A key component of the Mediterranean diet includes regular consumption of fresh fruits and vegetables. Medical experts and nutritionists universally agree that a person should eat between five and six servings of fresh (or steamed) fruits and vegetables each day.
People who adhere to the Mediterranean diet actually end up eating more than the minimum recommended allowance of fruits and vegetables. As a result, nutritionists in different parts of the world have been recommending a Mediterranean-based diet regimen to their clients. Likewise, doctors who consult with their patients about healthy eating practices often find themselves recommending the Mediterranean diet these days.
In addition to fruits and vegetables, the Mediterranean diet includes healthy amounts of dietary fiber and whole grains. Fiber and whole grains have been shown to be effective in reducing the incidence of heart disease and some types of cancer.
2. Benefits of Olive Oil — Avoiding Saturated Fat
Some people have a basic misconception about the Mediterranean diet. These people have heard that the Mediterranean diet is high in fat. To some extent, there is some truth in the concept that the Mediterranean diet is higher in fat than some other diet programs. A person following a Mediterranean diet does consume about thirty percent of their daily calories from fat. (Most diets recommend caloric intake from fat at a rate of about thirteen to fifteen percent per day. However, this diet considers animal fat intake.)
Most of the fat consumed by a person on a Mediterranean diet comes from olive oil. In other words, the fat found in the Mediterranean diet is not the dangerous saturated fat that can cause disease, obesity and other health problems. In fact, research has shown that there are some solid benefits to consuming olive oil, including a reduced risk of breast cancer in women.
3. Dairy in Moderation
Although moderate consumption of low-fat or fat-free dairy products can be beneficial in some circumstances, many people around the world rely on heavy cream, eggs and other fat-filled dairy products in their daily diet. The Mediterranean diet is low in dairy. In fact, any dairy product that is actually included in the diet regimen is low in fat. A person is considered a very heavy egg eater if he consumes four eggs in a week.
4. Red Meat in Moderation
Very little red meat is included in the Mediterranean diet. When it comes to meat items, this diet relies on moderate amounts of lean chicken and fresh fish. As a result, people who follow a Mediterranean diet plan have lower levels of “bad” cholesterol and higher levels of “good: cholesterol”.
In addition, due to the inclusion of fresh lean fish in the diet, Mediterranean dieters enjoy the anti-oxidant benefits found in certain fish oils and products.
5. Balanced Nutrition Scheme
In the final analysis, the Mediterranean diet is praised by experts and adherents worldwide because it is a balanced diet program. Study after study shows that a balanced diet that is low in fat and includes fruits, vegetables, whole grains and lean meats works to ensure overall health and well-being.
The Mediterranean diet is a comprehensive regimen for healthy living. By strictly following the Mediterranean diet, one can enjoy better health, a reduced risk of certain diseases and, in many cases, a longer life.
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