This diet is inspired by Mediterranean coastal cuisine .
Inspired by the cuisine of the Mediterranean coast, the Mediterranean diet is not only appealing for its diverse flavors but also for its health benefits.
BSCKII Lam My Dung, head of the nutrition department at Tam Duc Heart Hospital, explains more clearly how to apply this diet to be delicious, beautiful, and good for health.
Tuoi Tre Online introduces Dr. Dung's advice.
What is the Mediterranean diet?
According to the latest definition of the World Health Organization (WHO), a healthy diet should prioritize plenty of ripe fruits, green vegetables, whole grains, fiber, beans, and limit ingredients such as free sugars, snacks, sugary drinks, processed meats, and salt.
There are currently more than 20 healthy diets in the world , but only a few are popular, easy to follow and effective for many people. The Mediterranean Diet is considered a safe and effective weight loss diet.
This diet is inspired by the traditional cuisine of Mediterranean coastal countries such as Greece, France, Spain and Italy. It prioritizes fresh foods, especially seafood, while limiting processed foods.
Advantage
● Easy to eat, suitable for long-term maintenance thanks to diverse flavors, ensuring nutritional balance: good fat, sugar, protein, vitamins, fiber, minerals...
● Good for heart health, helps reduce blood pressure, improve immunity, prevent constipation...
● No need to worry too much about calculating calories or nutrients.
Disadvantages
● It is easy to gain weight if you eat too much fat compared to the recommended amount.
● Iron and calcium deficiencies can occur if you do not consume enough meat and dairy products.
The Basics of the Mediterranean Diet
In fact, no research has yet determined exactly what the "most correct" Mediterranean diet is. Currently, based on the menus applied in many countries, we can build a healthy menu according to the following principles:
Groups to eat a lot of : Vegetables, fruits, nuts, legumes, whole grains, fish and seafood, extra virgin olive oil, avocado oil.
Moderate food group : Poultry, eggs, cheese, yogurt.
Restricted food groups : Red meats such as beef, pork, veal, lamb.
Groups to avoid : Sugary drinks, processed meats, refined grains, refined oils.
Principles of applying the Mediterranean diet
Foods to choose
1. Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers…
2. Fruits: Apples, bananas, oranges, pears, strawberries, grapes, figs, watermelons, peaches, avocados…
3. Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds…
4. Beans: Green beans, red beans, black beans, peas, lentils, peanuts, chickpeas...
5. Root vegetables: Potatoes, sweet potatoes, radishes (white or red), yams…
6. Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole wheat bread, whole wheat pasta…
7. Seafood: Salmon, sardines, lake trout, tuna, mackerel, shrimp, oysters, clams, crabs…
8. Poultry: Chicken, duck…
9. Eggs: Chicken eggs, quail eggs, duck eggs...
10. Dairy foods: Cheese, yogurt…
11. Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper…
12. Healthy fats: Extra virgin olive oil, avocado oil…
Foods to choose to eat for good health
Practical application
Eat a lot of plant products : fresh vegetables, fruits, nuts, beans. In Vietnam, seasonal vegetables are abundant, reasonably priced, easy to choose and combine according to taste. You can make a meatless menu at least once a week.
Choose healthy starches : Do not eat processed foods - processed starches, which have lost fiber and are often high in sugar and trans fat. Choose complex carbohydrates such as whole grains, brown rice, and white rice in moderation; you can eat bread or pasta made from whole wheat, without artificial sweeteners.
Use cooking oil wisely : Avoid using animal fats (saturated fats) because they can cause heart disease. Use olive oil or vegetable oil when cooking or making salads. Using good fats in moderation will not cause weight gain. Good fats include olive oil, avocados, eggs, nuts and fatty fish.
Eat lots of seafood : Seafood contains lots of omega-3 fatty acids, which are good for the heart and brain. You should eat fish and other seasonal seafood at least 2 meals a week.
Limit sweets : Avoid cakes, candies, sugary drinks and soda.
Use red wine and dark chocolate in moderation : These are foods containing flavonoids and antioxidants, good for health, but should be used in moderation: 130ml of wine/day, no more than 30g of dark chocolate/day, because abuse can cause addiction.
Live the Mediterranean lifestyle : Exercise regularly, use herbs, drink plenty of water, eat seasonal fruits and vegetables, and limit salt and seasonings.
Conversion rate
1 serving
● 1 serving of vegetables = 75g (about 1/2 cup of cooked green vegetables, 1 medium tomato…).
● 1 serving of fruit = 150g (about 1 medium apple, banana, orange, pear, 1 cup diced or canned fruit without sugar).
● 1 serving of whole grains = 1 slice of bread (40g), 1/2 medium roll or flat bread (40g), 1/2 cup of rice, pasta, noodles…
● 1 protein serving = 65g cooked red meat (beef, lamb, pork), 80g cooked lean poultry (chicken), 100g cooked fish fillet, 2 eggs, 170g tofu, 1 cup (150g) cooked beans.
Criteria for choosing the right diet
To be effective, selection criteria are needed:
● Choose a diet that suits your financial situation and your family's.
● Don't be extreme to avoid getting discouraged and giving up easily; be flexible in choosing suitable diets.
● Choose a diet that not only improves your health but also eliminates bad habits such as snacking, eating fast food, etc.
● In addition, to lose weight effectively and maintain it long-term, you need to combine physical exercise such as walking, housework, yoga...
The Mediterranean diet is not only a nutritional choice but also a healthy lifestyle, easy to apply in Vietnam thanks to the abundance of seasonal vegetables and fruits. To achieve long-term effectiveness, be flexible in choosing the right foods, balance nutrition and maintain regular exercise. A scientific diet will be the key to help you live healthy and happy every day!
Source: https://tuoitre.vn/che-do-an-dia-trung-hai-an-the-nao-khoe-nguoi-dep-dang-va-an-toan-20250530144326244.htm
Comment (0)