Friday, August 15, 2014

I am following a Mediterranean Diet!



So worried with my food consumption in the metro lately, so unhealthy raaar!! 

When I was still in Davao I personally cooked my meals everyday. I would wake up early in the morning to prepare my breakfast and my baon for lunch before going to work.

Now in the Metro, gosh! I hardly eat nutritious foods, except weekends. I could no longer cook foods in the morning because of the rush hour and in the evening, I'm too tired to think of cooking.

I am feed up also with the environment in McKinley Hill because there's no available food stalls offering "lutong bahay"! I hate meat and all those oily stuff, I am more on fish and vegetables.

For the past ten years, I am carefully watching my food intake. I thoroughly discarded soft drinks and chocolates and cut back on meat. 

To compensate the lacking nutrients, I pumped my body with nuts and fruits, particularly grapes, avocado and Kiwi and continued my Mediterranean Diet which I started about two years ago. 

Don't misinterpret the word dieting here, it doesn't mean trimming down hopelessly but just balancing meals to achieve the RDA (recommended dietary allowance).

So what's this Mediterranean Diet?

According to several articles on health news bulletin, most people around the Mediterranean region (Greece, Cyprus, Monaco, France, Slovenia etc.) have rare cases of cancer, obesity and cardiovascular disorder which intrigued scientists for many decades because these people are known also to have large consumption of high fatty foods, later this mystery was attributed to their eating habit which became the subject of many research studies and now widely recognized as a Mediterranean diet.

Mediterranean Diet refers to the type of nutritional diet followed by people in the Mediterranean region. This diet consists only of fruits, vegetables, olive oil and fish with below average intake on dairy products and red meat. This eating habit helps reduce the risks of developing diabetes, obesity, heart disease, high blood pressure and cancer. It prevents weight gain and promotes longevity.

According to a study conducted by Martinez-Gonzales et.al in Europe, "Substantial protection against diabetes can be obtained by following a Mediterranean Diet". This means that people should lower their dairy products and red meat intakes and concentrate more in consuming monounsaturated fats foods, fruits, olive oil, fish, vegetables, legumes, nuts and cereals.

In the past years, a research study also revealed that women around the Mediterranean area have rare cases of developing breast cancer compared to women living in the United States where red meat and high fat intakes are very popular.

So to avoid the risk of developing chronic illnesses in the future, start following the Mediterranean Diet now before it's too late.

The Mediterranean emphasizes eating plant-based foods like fruits, vegetables and whole grain, eating fish and other sea food products, using olive oil or Canola oil instead of lard, butter, palm oil, and other saturated fats-based oil, avoiding meat as much as possible or limit intake (just eat meat once every two weeks) and dairy products intake (eggs, chicken and other poultry products to at least twice a week only). 


Whole wheat bread is healthier than white bread. Mediterranean Diet advises individuals not to consume too much processed foods like hotdog, bacon, sausages, tocino and ham as they contain carcinogenic elements.

The idea of practising a Mediterranean diet is not on avoiding or limiting fat consumption, in fact Mediterranean people are known to have high consumption on fatty foods, but choose what type of fats you are consuming, for example use Olive oil, canola oil or flaxseed oil instead of palm oil, butter, lard or other hydrogenated fats which heavily contribute to heart disease and other chronic illnesses.

Olive oil, avocado, canola oil, nuts, flaxseed are fatty foods but they are monounsaturated and polyunsaturated fats which contain linolenic acid, a type of omega 3 fatty acid that protects people from coronary and heart diseases, cancer especially colorectal cancer and other illnesses. These foods are antioxidants which fight free radicals.

Foods composed of Mediterranean Diet:
  • Fish
  • Fruits
  • Vegetables
  • Cereals
  • Whole Grain (whole wheat bread, red rice, brown rice)
  • Nuts
  • Olive Oil 
Mediterranean Diet Pyramid:
  • 25% Whole Grains
  • 25% Vegetables and Fruits
  • 20% Olive oil in variable amount
  • 20% Fish
  • 6% Poultry and Dairy products
  • 2% Sweets
  • 2% Meat
Benefits of Mediterranean Diet:
  • Rich in antioxidants which fight free-radicals, the primary cause of chronic illnesses and premature aging
  • Prevents heart and cardiovascular diseases
  • Reduces the risk of Cancer especially Breast and Colon cancers
  • Reduces the risks of Diabetes, Obesity and Chronic brochitis and emphysema
  • Protects from Alzheimer's disease
  • Improves life span and quality of life
  • Has anti-inflammatory properties
  • Promotes weight loss and healthy digestive tract
  • Helps resist depression

Take a look on my Mediterranean Diet plan I created when I was still in Davao:

Breakfast:
  • Brown Rice
  • Broccoli and Carrots cooked in Olive Oil with Garlic and Onions (or any other green leafy vegetables)
  • Green Tea with Honey
  • Kiwi fruit
Lunch:
  • Brown Rice
  • Asparagus and Broccoli cooked in *Olive Oil with Garlic, tomatoes and Onions
  • Fish
  • Mango or Banana
  • Carrot Juice or Kalamansi Juice
Dinner
  • Whole Wheat Bread or one bowl of Oatmeal/Corn Flakes
  • Grapes
  • Almond Nuts
  • One glass of hot (low fat) milk or vitamilk
*Olive oil is a bit expensive, if you are not comfortable with the high price of olive oil, try to choose canola oil or flaxseed oil.

THIS POST APPEARS ORIGINALLY IN MY HOME LIFE BLOG, CLICK HERE

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