The Mediterranean diet, based on the traditional eating patterns of people living near the Mediterranean Sea, features plenty of fresh produce, fish and healthy oils. The diet has been associated with lower incidences of diabetes and some cancers and with maintaining a healthy weight, according to Harvard School of Public Health. The Mediterranean diet features a lot fresh fruit and vegetables. According to the head of La Trobe University’s Dietetics and Nutrition Department in Melbourne, Australia, you should be eating around 4 cups of vegetables every day, through a combination of leafy greens, tomatoes and other vegetables. You can saute them in olive oil, which is another staple of the diet. Eat fresh fruit of your choice every day, and replace other snack foods with nuts and dried fruits. When following the Mediterranean diet, eat oily fish at least two times per week. Salmon, mackerel and sardines are particularly good choices. Limit your intake of red meat — beef, lamb, rabbit — to once or twice a week, and white meats — such as pork, chicken or turkey — to one to three servings per week. A serving size is around 3 ounces. Cook your meats in olive oil instead of butter or other less healthy oils.
A glass of wine in moderation is part of The Mediterranean Diet but is red wine healthy? Breaking down the benefits and risks of drinking a daily glass. Moderate intake of red wine is part of The Mediterranean Diet. During my travels to places like Greece, Italy and France, drinking red wine with lunch and dinner was as common as having water on the table. Red wine has been associated with numerous health benefits, but do the benefits outweigh the risks? Studies have shown that consumption of red wine is associated with a lower incidence of CVD, due to a naturally occurring component in red wine called polyphenol. Polyphenols act as antioxidants by protecting cells from harmful free radicals that can increase your risk for cancer and heart disease. Research also indicates that polyphenols can reduce chronic inflammation, which is a risk factor for heart disease. There are so many different types of wine and every wine maker has a slightly different wine making process.
Physiologically, these molecules are produced to manage environmental stressors affecting plant integrity, such as ultraviolet lights, free radicals, and uncommon temperatures, therefore limiting the effects of oxidative stress [ 17 ]. The year has just begun and already the best diet of the year has been named the Mediterranean diet. Molecular mechanisms of inflammation. Alvarez-Sala L. Pace-Asciak C. Comparison between Olive Oils and Others. Lau Hanly runs Fierce For Life, a nutrition and fitness company that helps young women start with healthy eating and smart training without overwhelming them. There are so many different types of wine and every wine maker has a slightly different wine making process.