- Lots of vegetables and fruits, preferably fresh.
- The use of olive oil. It is a great source of monounsaturated fatty acids, let's not forget about our native rapeseed oil called the oil of the north.
- High consumption of cereal products.
- High consumption of seeds and legumes.
- Moderate fish consumption.
- Moderate consumption of dairy products (mainly yogurt and cheese).
- Low consumption of meat and meat products.
- Low intake of meat fats (lard, butter, fat).
- A healthy lifestyle, primarily in the form of regular physical activity.
How to introduce these assumptions on a daily basis? It turns out not difficult even when we have a long way to the Mediterranean Sea.
Our vegetables and fruits are equally rich in vitamins, minerals and antioxidants. Of course the best are fresh seasonal products, but now we have the perfect time for these delicacies. In winter, let's reach for frozen and dried products. Often, we also reach for legumes, we now have time for beans, broad beans, but dried pods such as chickpeas or lentils are also great.
According to the assumptions of the Mediterranean diet should not avoid fatbut reach for the so-called healthy from plants. The basis here is of course olive oil, in Poland, the alternative is rapeseed oil with a high content monounsaturated acids, alpha-linolenic acid (omega-3 group) and vitamin E. Remember, however, when choosing it that you should reach for fat in a dark bottle, after all vitamins and microelements are sensitive to the effects of light and their loss occurs when improper storage.
About fish it's best to reach for greasy sea fish in any form. We use fresh (if available) or frozen fish to prepare dishes. However, if you do not like fish, there is no problem the source of valuable omega-3 is olive oil, rapeseed oil or linseed.
Cereal products, we completely give up them unnecessarily, considering the first culprit to be overweight. Such a belief is untrue, a healthy, well-balanced diet is about 55% of carbohydrates, including bread. It should be emphasized, however, that the inhabitants of the Mediterranean basin traditionally usually reach for the healthiest dark, wholemeal bread, prepared in sourdough. White wheat bread is not recommended.
Milk products in the form of natural yoghurt and cheese, they are also eagerly consumed in Poland. The most healthy are lean yogurt, kefir. These products can also be consumed by people allergic to lactose (milk sugar) because they have undergone fermentation, they are also a rich source of live bacterial cultures regulating the digestive tract. Remember, however, that fruit yogurt is primarily a source of sugar, so eat it in moderation as a dessert.
Meat according to the philosophy of the Mediterranean diet, it should rarely be on our table, red meat should be avoided, choosing poultry more often, always in combination with salads and salads. For a long time dietitians have been promoting meat consumption 3-4 times a week, let's stick to this rule and we'll definitely be healthier.
And finally a very important element - movement. Poles don't move much. Unfortunately, this is a painful truth. There are a lot of information campaigns and portals supporting the movement launched, but still few of us play sport regularly. The simplest form of movement, which does not require us to have any specialized equipment or financial expenses, is walking and running. We all deal with it and we will definitely manage if we want to do this kind of sport. So let's move a minimum of 3 times a week, for 30 minutes so that our heart rate increases to 130 beats / minute. Remember this rule and implement it 3x30x130.
As you can see, the Mediterranean diet with its assumptions can also be successfully implemented in Poland.