If you are looking for a positive change in your life or a reliable way to shed extra fat, the Mediterranean diet is one of the healthiest diets you can adopt confidently. Named after the lifestyle of countries around the Mediterranean Sea, this diet not only aids in Weight Loss but also reduces the risk of various diseases such as cancer, type 2 diabetes, and cardiovascular and neurological diseases. Moreover, adhering to the principles of the Mediterranean Lifestyle can increase longevity and prevent heart attacks. In this article, the nutrition experts at Mana aim to familiarize you with the history and details of this Healthy Eating diet.

History of the Mediterranean diet

The Mediterranean diet gained significant popularity again in the 1990s. This resurgence can be traced back to a comprehensive study initiated by American physiologist Ancel Keys in 1956. Keys spent half a century examining the diets of seven countries, including the United States, Italy, Greece, Finland, Japan, the former Yugoslavia, and the Netherlands. The remarkable results of this long-term study revealed that mortality rates from cardiovascular diseases in Northern Europe and the United States, with their richer diets, were significantly higher than in Southern European countries. Ancel Keys believed that the notable differences in mortality rates were linked to lifestyle, particularly diet. Following extensive research, the Mediterranean diet was recognized as one of the healthiest dietary patterns for preventing cardiovascular diseases and diabetes, thus gaining global attention as a Healthy Eating model. Mana has also embraced these studies and research to promote and educate people about this healthy diet.

?What is the Mediterranean diet

The Mediterranean diet is a contemporary dietary plan inspired by the traditional eating habits of people in Greece, Spain, Italy, and Morocco. The diet categorizes food into four main groups: foods that can be freely consumed, foods that should be limited, foods that are recommended in small amounts, and foods that are prohibited. Within this Mediterranean framework, you can incorporate Iranian staples such as various breads and grains, fruits and vegetables, and dairy products to enjoy its benefits for Weight Loss and health. The four main health benefits of this dietary style include:

• Supporting healthy weight loss
• Improving cardiovascular health
• Enhancing type 2 diabetes management
• Reducing inflammation and related diseases, such as various cancers

Understanding the Foods in the Mediterranean diet and Their Consumption

The Mediterranean diet is a dietary approach and a Mediterranean Lifestyle rooted in the countries around the Mediterranean Sea. Due to its positive health impacts, including reduced risks of heart disease, diabetes, and certain cancers, this diet has gained worldwide acclaim. With the help of the Mana nutrition team, we will thoroughly examine the types of foods used in this diet and their recommended consumption patterns.

Permissible Foods in the Mediterranean diet

The Mediterranean diet primarily revolves around Plant-based Diet foods such as vegetables, fruits, legumes, and whole grains. Unlike many diets that focus on meats and dairy, this diet uses these less frequently as part of meals. Olive oil is the main source of fat, used for both flavoring salads and cooking. Given the abundance of fish and seafood in the Mediterranean, these are common in the diet. Additionally, aromatic herbs and spices play a significant role in Mediterranean cooking. Commonly used spices include saffron, garlic, marjoram, rosemary, and basil in Italy, and cumin, coriander, cinnamon, cloves, red pepper, and paprika in Morocco. Nuts and seeds are also popular, consumed raw. According to Mana’s nutrition research, bread and rice are not forbidden in the Mediterranean diet, provided they are whole grains.

Foods to Consume in Moderation in this Diet

The Mediterranean diet emphasizes moderation and variety rather than outright prohibition of certain foods. This means that certain foods like red meat, poultry, and eggs can be included in a healthy Mediterranean diet but should be consumed sparingly. These foods are protein sources, but excessive consumption can be linked to health issues. Therefore, it is recommended to minimize red meat intake and instead use plant-based protein sources such as legumes, nuts, and seeds. Poultry and eggs can also be consumed in moderation as part of a balanced meal. Dairy products, like yogurt and cheese, are good sources of calcium and protein but should be limited to low-fat or fat-free options.

Foods to Minimize or Avoid in the Mediterranean diet

The Mediterranean diet is a Healthy Eating and sustainable pattern based on natural and fresh foods. Thus, certain foods, especially processed foods, should be consumed minimally or excluded. These foods are high in additives, artificial sugars, trans fats, and sodium, which are detrimental to health, contributing to weight gain, heart diseases, and diabetes. Examples include:

• Processed breakfast cereals with added sugars, artificial colors, and flavors
• Sugary and industrial fruit juices with high calories and non-nutritive sugars
• Packaged snacks like chips, puffs, and sweet biscuits
• Processed meats such as sausages, salami, and ready-made burgers
• Trans fats, which are added to foods and are harmful to health, are found in products like industrial margarine, some frying oils, and certain sweets
• Added sugars, excessive consumption of which can lead to weight gain, tooth decay, and chronic diseases; avoid sugary drinks, industrial fruit juices, sweets, cakes, and other foods with added sugars
• Salt, excessive intake of which can increase blood pressure and the risk of heart disease and stroke; avoid canned foods, ready-made foods, and other high-salt foods, and use herbs and spices for flavoring instead.

Popular Beverages in the Mediterranean diet

Water is the foundation of any healthy diet, including the Mediterranean diet. The body needs water to function properly, and adequate water intake helps with hydration, digestion, and toxin elimination. Various herbal teas such as green tea, chamomile tea, mint tea, and ginger tea are popular in the Mediterranean diet. These teas are packed with antioxidants and possess anti-inflammatory benefits. Moderate consumption of coffee (without sugar and cream) is also allowed in the Mediterranean diet and can provide benefits such as increased energy, improved brain function, and reduced risk of some diseases.

Embracing the Mediterranean Lifestyle means incorporating these principles not only in your diet but also in your daily routine. This approach to Healthy Eating and living promotes overall well-being and longevity, making it a sustainable and beneficial choice for individuals seeking a balanced and fulfilling life