Средиземноморската диета насърчава храненето с риба, зеленчуци, плодовеи зърнени култури. За да е ефикасен, този режим трябва да се превърне в култура на хранене за цял живот. Важно правило е консервираните храни ако може да се изключат изцяло от менюто, а да се се набляга на пресни, непреработени храни.

 Средиземноморската диета препоръчва следният начин на хранене:

 Храни, което трябва да се консумират всеки ден:

-        Пълнозърнести хляб, кус-кус, ориз, макаронени изделия

-        Малко количество сурови ядки без сол – 20-30 гр.

-        Пресни или сушени плодове, зеленчуци

-        Нискомаслени млечни продукти

-        Зехтин екстра върджин

-        Вода, или неподсладен билков чай

-        Препоръчителна е да се пие по 1 чаша вино на ден

 

Храни, които трябва да се консумират няколко пъти седмично:

-        Варива – най-добре бобови храни (леща, боб, грах)

-        Риба, нетлъсто бяло месо, яйца – редуват се

 

Храни, които трябва да се избягват: червено/тлъсто месо, животински мазнини, полуфабрикати, захар, сладки изделия, подсладени напитки и т.н.

 

Някои правила на диетата:

-        Плодовете се ядат 1-2 часа преди основното хранене, а не след него

-        За подправяне и готвене използвайте не повече от  1-2 супени лъжици зехтин

-        Физическата активност е от изключително значение, затова бъдете активни

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