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      The Mediterranean diet is a type of diet characteristic of  Mediterranean region . It is widely known as one of the options for a healthy diet. The Mediterranean diet is not a specific system or instruction, but a collection of eating habits and principles traditionally followed by the people of the Mediterranean.

     The diet has become popular due to the so-called French paradox: despite the fact that people in the south of France consume quite a lot of fat, they have a much lower rate of a number of diseases than people in countries such as the United States.

       A study of 22,000 people found that adherence to the Mediterranean diet reduced the risk of heart disease and cancer by 24% compared to the traditional American diet.

      Numerous medical studies have shown that people in the Mediterranean are less at risk  cardiovascular diseases , less likely to suffer from overweight, high blood pressure, diabetes. The Mediterranean diet also reduces the risk of Alzheimer's disease. This is primarily due to the abundant consumption of fresh vegetables and fruits, cereals, moderate amounts of meat and fish, and fats enter the body mainly from olive oil.

       The Mediterranean Sea is surrounded by 16 countries, and food traditions differ between these countries due to culture, ethnic background and religion. But there are many characteristics in nutrition that are common to them all:

  • High proportion of fresh fruits, vegetables, potatoes, beans, nuts, seeds;

  • Bread, pasta and other cereal-based products;

  • Fruit is always in the daily diet;

  • Olive oil and other sources of fats,  are the main source of energy, giving 25-35% of all calories;

  • Dairy products mostly made from yogurt and cheese;

  • Eggs are excluded at all or no more than 4 eggs a week;

  • Fish and poultry are consumed in small to medium quantities;

  • Red meat in the diet occasionally and in very small quantities;

  • Moderate consumption of red wine, usually with food (except Muslim countries);

  • Diet is inextricably linked with an active lifestyle.

     As you can see, there are no strict restrictions and calorie restrictions in the Mediterranean diet. There are only instructions on the choice of products, their consumption and physical activity.

        But the centuries-old traditions of the peoples of the Mediterranean are preserved today: you need to cook and eat food with family and friends, which creates a sense of community and social support necessary for health.


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