4 October 2022

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Oftentimes, we would find ourselves noticing that in the health magazines or news stating that the Mediterranean diet is a type of diet which is beneficial for human health. Today, PhytoFairy wants to share with you a way of living that originates from the Mediterranean countries, such as Greece, Spain, Italy and other nearby lands - The Mediterranean Diet.

Why would many people recommend the Mediterranean diet? This is because of its food range that allows us to acquire a sufficient amount of dietary fiber, Omega-3 fatty acids and other nutritious sources. Let’s find out the differences between our diet and the Mediterranean diet:

1. Daily meals that include wholegrains, fruits, vegetables, legumes, spices, nuts and healthy oils

- A large portion of vegetables and fruits.
No matter if it is the Mediterranean diet or the diet shown in Malaysian Food Pyramid, we are recommended to consume 5 servings of vegetables and fruits. 1 serving of fruit should be fist-size whereas 1 serving of uncooked vegetables has to be around 100g.

- Staple foods can be replaced with wholegrains.
For instance, choosing whole wheat bread over white bread, replacing rice with brown rice and black rice, or with sweet potatoes and corn. This not only prevents the rapid shoot of blood sugar but it also helps us gain more dietary fibers.

- Use fresh herbs to replace salt seasoning.
Consuming too much salt may affect our health, this is particularly closely related to the cause of high blood pressure, cardiovascular diseases and kidney diseases.

- Take unsalted nuts as your snacks.
A palmful a day may help us acquire healthy oils which may protect our cardiovascular health. We may also replace oils that are high in saturated fatty acid, such as lard, palm oil, coconut oil with olive oil.

2. Choose fish, legumes and eggs over red meats and processed meats

Consume fish at least two times a week, it can be salmon or mackerel. Fish can help us acquire sufficient Omega-3 fatty acids whereas protein found in legumes may help us reduce the consumption of saturated fatty acid found in red meats and also reduce the risks of having high cholesterol. This is the same where PhytoFairy mentioned we are supposed to follow the order of protein selection: legumes, fish, eggs and followed by meat.

3. Eat moderately every week

Dairy products, especially fermented dairy products like yogurts, cheese can be consumed every day to help us take in sufficient calcium and achieve better digestive health.

PhytoNutri is able to provide us with the protein extracted from legumes and wholegrains which helps to cut out the intake of red meat, reduces the saturated fat in the diet, as well as the risk of cholesterol. Of course, if you want to practice the Mediterranean way of eating but do not know where to begin, you may seek help from doctors or nutritionists for better suggestions.

This is the sharing for today and feel free to share this message with your loved ones!