Reticulum Rex Medical Centre

Archive for the ‘Balanced diet’ Category

More and more we witness the importance that health professionals and nutrition experts give the Mediterranean Diet. A healthy diet is the cornerstone upon which rests our day to day. Make food that is composed of all the nutrients our body needs is personal responsibility, so it is critical to be aware of the nutritional properties that gives us each food.

The Mediterranean diet is one in which there are many plant foods, taking advantage of the season, nuts, vegetables, lean meats, fish, eggs, milk and dairy products, and moderate amounts of wine and beer, using cooking oil and use oil, olive oil. All that with a low intake of saturated fat.

However, it is essential to the variety and quantity of each food consumed and its mode of preparation, part and parcel of good habits among which regular physical activity. The combination of these foods are what give value to the overall healthy diet.

In the Mediterranean diet is essential to use olive oil as main fat addition. Plant foods is essential to take daily and in abundance, such as fresh fruits, vegetables, legumes and nuts, especially raw vegetables is essential to take daily, through salads.

Fresh fruit should be the dessert of choice, however, on special occasions can opt for homemade sweets. Bread, pasta, rice and especially its integral manifolds are part of the daily diet. We must take advantage of seasonal and local foods, as they are the easiest to find with a high quality. The milk intake should be daily,
integrated into yogurt and cheese menu.

Water is essential, must be taken in abundance, in amounts which are around 1.5 to 2 liters. In addition to water, wine and beer are part of the Mediterranean diet, and healthy adults can consume during meals in moderation, one glass for women and two men.

Here we offer a tour of all these foods with their nutritional and healthy products that make them essential for a healthy and balanced diet:

Olive oil: has monounsaturated oleic acid which lowers the so-called bad or LDL cholesterol and enhances the good or HDL. Moreover, their contribution to fatty acids reduce blood hypercoagulation, also reducing the risk of thrombosis, the incidence of atherosclerosis and myocardial infarction.

Garlic: This little food, essential in many dishes, is rich in vitamins A, B and C and certain minerals such as potassium, which makes it an excellent diuretic and hypotensive. It is rich in fiber and is an effective anti-rheumatic. As if that were not enough, helps reduce bad cholesterol and regular use appears to decrease the incidence of stomach cancer and lung cancer.

Onions: immunizes its contribution in flavonoids, reducing the risk of heart disease. Promotes blood sugar control, reduce LDL levels as well as being a diuretic, hypotensive and expectorant. Read the rest of this entry »