To live longer and better you don't need magic diets. It is enough to follow faithfully the indications of our Mediterranean diet, which has demonstrated its capacity to prevent the development of numerous chronic diseases typical of our time, "such as diabetes, obesity, cardiovascular diseases or some types of cancer, which shorten life expectancy", remember from the Spanish Society of Endocrinology and Nutrition (Seen).
However, experts warn of the lack of monitoring of this diet, especially among young people. “The new lifestyle, associated with socioeconomic changes, mainly, are a threat to maintain a Mediterranean diet pattern and inherited by future generations”, said Seen.
Everyone talks about it, but many still don't know exactly how to follow it. Next, we give you Seen's clues so that you don't have trouble feeding yourself according to the Mediterranean lifestyle:
Eat foods rich in fibre, minerals and antioxidants. And this translates into three pieces of fruit a day, preferably seasonal and a handful of raw nuts (walnuts, almonds ...) 3 to 7 times a week. Avoid processed nuts because they may lose their properties and/or add unhealthy fats.
On a daily basis, cereals and derivatives preferably wholemeal (bread, rice, pasta...).
Legumes two to four times a week.
Vegetables at least twice a day. One of the raw intakes in salads.
Preferably use virgin olive oil for both cooking and seasoning salads. Decrease the consumption of animal fats (such as butter, bacon, industrial pastries, fatty meats, sausages, cheeses, bacon, creams...). Do not eat too many fried foods, but if you do, always use virgin olive oil and do not exceed the boiling temperature.
Eat more fish than meat (equal weight has fewer calories than meat and provide healthier fats). Two to four portions of fish per week are recommended.
It reduces the consumption of red meat (such as veal, pork, game) and, above all, processed meat, such as sausages. Take them a maximum of 2 times a week. Within the meats, it is advisable to choose those that have less fat, such as poultry without skin or rabbit (2-3 times a week in total).
Avoid eating foods made with hydrogenated vegetable oils or vegetable fats (palm or coconut) and / or animals. They are usually present in commercial margarines and numerous industrial bakery products such as biscuits, fast food, precooked foods and salty snacks.
Eggs are a very complete food. Three to seven whole eggs can be taken per week.
Avoid foods and drinks with added sugars, especially soft drinks.
Avoid ultraprocessed foods (too often they add too much salt, sugars and unhealthy fat).
It is recommended to eat two dairy servings a day. In periods of growth and pregnant, lactating and menopausal women it is advisable to take one more ration. It can be whole. However, if you are obese or overweight, have high cholesterol or have any cardiovascular disease, it is recommended to take it skimmed. The consumption of yogurts and/or fermented milks is a very healthy way of drinking dairy products.
Salt, better iodized. It is recommended to add little salt to meals and avoid canned products, sausages and precooked because of their high salt content. To give more flavour to our dishes, aromatic herbs such as thyme, parsley, oregano, tarragon, paprika, cumin, etc. can be used.
Source: ABC