{"id":540,"date":"2017-05-20T19:03:25","date_gmt":"2017-05-20T19:03:25","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/?p=540"},"modified":"2024-11-12T09:53:20","modified_gmt":"2024-11-12T12:53:20","slug":"dieta-mediterranea","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/artigos\/dieta-mediterranea\/","title":{"rendered":"Mediterranean diet proposes a balanced lifestyle"},"content":{"rendered":"

The ancient Greek word\u00a0day<\/em>, from which diet derives, means balanced lifestyle, and translates exactly what the Mediterranean Diet<\/strong> is much more than a nutritional regime. Mediterranean diet<\/strong> It translates into a lifestyle, and not just a dietary pattern, which combines ingredients from local agriculture, recipes and cooking methods specific to each place, shared meals, celebrations and traditions, which, together with daily moderate physical exercise, favored by the mild climate, complete a lifestyle that modern science invites us to adopt for the benefit of our health, making it an excellent model of healthy living.<\/p>\n

THE Mediterranean Diet<\/strong> It is characterized by an abundance of plant-based foods, such as bread, pasta, rice, vegetables, legumes, fresh fruit and nuts; the use of olive oil as the main source of fat; moderate consumption of fish, poultry, dairy products and eggs; consumption of small quantities of red meat and moderate intake of wine, usually during meals. Its importance for individual health is not limited to the fact that it is a balanced, varied diet with adequate nutrients. In addition to the benefits of its low content of saturated fatty acids and high content of monounsaturated fats, as well as complex carbohydrates and dietary fiber, it is also rich in antioxidants, which are essential for well-being.<\/p>\n

To find out more:\u00a0http:\/\/dietamediterranea.com\/<\/a>.<\/p>\n

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Mediterranean Diet and the Food Pyramid<\/h2>\n

The new pyramid of Mediterranean Diet<\/strong> It presents at the base the foods that should be consumed in greater quantities in the daily diet, and at the top, those that should be consumed in moderation, reserved for festive and exceptional occasions. In addition, it contains cultural and social indications, closely linked to the Mediterranean lifestyle, and reflects the recommended number of portions for the healthy adult population, which should be adapted to the specific needs of children, pregnant women and other health conditions.<\/p>\n

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The Mediterranean Diet is based on several fundamental concepts:<\/h2>\n

Physical Activity<\/strong>
\nRegular moderate physical activity (at least 30 minutes throughout the day) provides significant health benefits, such as regulating energy expenditure and maintaining a healthy body weight. Walking, climbing stairs and doing household chores are simple and accessible exercises. Whenever possible, we recommend outdoor activities to increase the appeal of physical exercise and strengthen community ties.<\/p>\n

Check out our article on dietary fiber<\/strong><\/p>\n

Adequate Rest
\n<\/strong>Getting proper rest is also part of a healthy and balanced lifestyle.<\/p>\n

Coexistence<\/strong>
\nIn addition to its nutritional aspect, food has social and cultural connotations. Cooking and eating together with family and friends promotes well-being.<\/p>\n

Biodiversity and Seasonality<\/strong>
\nSeasonal, fresh and minimally processed foods contain more nutrients and protective substances, as well as being more economical. Whenever possible, priority should be given to the various traditional products from the local market.<\/p>\n

Culinary activities<\/strong>
\nIt is essential to dedicate time to planning and preparing meals, so that they become fun and relaxing activities, done with family or friends.<\/p>\n

Water and Infusions<\/strong>
\nAdequate hydration is essential to maintaining the balance of body fluids. Water requirements vary according to factors such as age, level of physical activity, health condition and climate. In general, it is recommended to drink 1.5 to 2 litres of water per day, which can be achieved by drinking water alone or in the form of unsweetened herbal teas or broths with a low fat and salt content.<\/p>\n

Cereals<\/strong><\/p>\n

    \n
  • Bread (wheat, mixed, wholemeal, cornbread, rye, \u2026)<\/li>\n
  • Pasta (spaghetti, penne rigatte, noodles, \u2026)<\/li>\n
  • Rice (wild, basmati, needle, Carolina, brown\u2026)<\/li>\n
  • Cereals (wheat, corn, rye, barley, oats\u2026)<\/li>\n
  • Cereals are the main suppliers of complex carbohydrates, the energy source for the correct functioning of our body. In addition, they provide vitamins, minerals and dietary fiber.<\/li>\n<\/ul>\n

    It is recommended to consume 1 to 2 portions of cereals, preferably whole grains, at each main meal.<\/p>\n

    Vegetables<\/strong><\/p>\n

      \n
    • Cabbage<\/li>\n
    • Pumpkin<\/li>\n
    • Tomato<\/li>\n
    • Onion<\/li>\n
    • Spinach<\/li>\n
    • Turnip<\/li>\n
    • Broccoli<\/li>\n
    • Cauliflower<\/li>\n
    • Carrot<\/li>\n
    • Lettuce<\/li>\n
    • Leek<\/li>\n
    • Green beans<\/li>\n
    • \u2026<\/li>\n<\/ul>\n

      Vegetables are essentially suppliers of vitamins, minerals and dietary fiber.
      \nIt is recommended to consume at least 2 portions of vegetables at each main meal, raw or cooked and with different textures and colors.<\/p>\n

      Fresh fruit<\/strong><\/p>\n

        \n
      • Litter<\/li>\n
      • Pear<\/li>\n
      • Orange<\/li>\n
      • Banana<\/li>\n
      • Grape<\/li>\n
      • Melon<\/li>\n
      • Watermelon<\/li>\n
      • Quince<\/li>\n
      • Peach<\/li>\n
      • \u2026<\/li>\n<\/ul>\n

        Fresh fruit is essentially a source of carbohydrates, vitamins, minerals and dietary fiber.
        \nIt is recommended to consume 1 to 2 portions of fresh fruit with each main meal, raw or cooked and with varied textures and colors.<\/p>\n

        Oil<\/strong>
        \nOlive oil is a source of lipids, essential fatty acids, and fat-soluble vitamins, such as vitamin E.
        \nLocated in the center of the pyramid, olive oil should be the main source of fat, to be used in moderation both for seasoning and for cooking (one tablespoon, maximum).<\/p>\n

        Oilseeds, Seeds and Olives<\/strong><\/p>\n

          \n
        • Nuts<\/li>\n
        • Almonds<\/li>\n
        • Hazelnuts<\/li>\n
        • Peanuts<\/li>\n
        • Sesame seeds<\/li>\n
        • Flax seeds<\/li>\n
        • \u2026<\/li>\n<\/ul>\n

          Oil fruits, seeds and olives are excellent sources of essential fatty acids, vegetable protein, vitamins, minerals and dietary fiber.
          \nIt is recommended to consume 1 to 2 daily portions of oil fruits, seeds or olives.<\/p>\n

          Herbs, Spices, Onions and Garlic<\/strong>
          \nThe use of aromatic herbs, spices, onion or garlic is an excellent way of introducing a variety of aromas and flavors to food, helping to reduce the need for added salt.<\/p>\n

          Dairy products<\/strong><\/p>\n

            \n
          • Milk<\/li>\n
          • Cheese (fresh cheese, Flemish cheese, goat cheese, Roquefort, \u2026)<\/li>\n
          • Yogurt (solid or liquid: flavored, chunks, natural, \u2026)<\/li>\n<\/ul>\n

            Dairy products are a source of protein, minerals, including calcium, and vitamins.
            \nIt is recommended to consume 2 servings of dairy products per day, preferably in the form of yogurt and low-fat cheese.<\/p>\n

            Meat, fish, eggs and dried legumes<\/strong><\/p>\n

              \n
            • Meat (beef, pork, goat, sheep, poultry\u2026)<\/li>\n
            • Fish (fatty: sardines, tuna, mackerel, mackerel, herring, salmon,\u2026; lean: snapper, cod, forkfish, croaker, grouper, horse mackerel,\u2026)<\/li>\n
            • Eggs (chicken, quail, duck,\u2026)<\/li>\n
            • Dried legumes (black-eyed peas, white beans, butter beans, chickpeas, \u2026)<\/li>\n<\/ul>\n

              Meat, fish, eggs and dried legumes provide various nutrients such as proteins, lipids, carbohydrates (the latter mainly in the case of dried legumes), vitamins and minerals, contributing to the adequate supply of essential fatty acids.
              \nIt is recommended to consume the following weekly:<\/p>\n

                \n
              • At least 2 portions of fish<\/li>\n
              • At least 2 servings of dried legumes<\/li>\n
              • 2 servings of lean meats<\/li>\n
              • 2 to 4 servings of eggs<\/li>\n
              • Maximum of 2 portions of red meat and 1 portion of processed meat, which should be reduced in both quantity and frequency.<\/li>\n<\/ul>\n

                Candy<\/strong>
                \nSweets have a high energy density, that is, they provide a high energy content, however they have low nutritional value, providing only harmful lipids (saturated and trans fatty acids) and simple sugars, sometimes combining high levels of sodium (salt).
                \nSweet consumption should not exceed 2 portions per week.<\/p>\n

                Wine<\/strong>
                \nWhenever religious and social beliefs allow it, moderate consumption of wine or other fermented beverages is recommended, with a maximum consumption of 1 glass per day for women and 2 for men.<\/p>\n

                Moderation<\/strong>
                \nPortions should be based on moderation. The sedentary lifestyle that characterizes today's societies requires a moderate energy intake.<\/p>\n

                 <\/p>","protected":false},"excerpt":{"rendered":"

                A antiga palavra grega\u00a0diaita, da qual deriva dieta, significa estilo de vida equilibrado, e traduz exatamente o que a Dieta Mediterr\u00e2nea \u00e9, muito mais do que um regime nutricional. A dieta Mediterr\u00e2nea traduz um estilo de vida, e n\u00e3o apenas um padr\u00e3o alimentar, que combina ingredientes da agricultura local, receitas e formas de cozinhar pr\u00f3prias […]<\/p>\n","protected":false},"author":6,"featured_media":541,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[7],"tags":[],"class_list":{"0":"post-540","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-artigos"},"_links":{"self":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/540","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/comments?post=540"}],"version-history":[{"count":4,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/540\/revisions"}],"predecessor-version":[{"id":15782,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/posts\/540\/revisions\/15782"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/media?parent=540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/categories?post=540"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/low-carbdiet.com\/en\/wp-json\/wp\/v2\/tags?post=540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}