The simple diet that everyone knows is the best in the world

According to a ranking created by US News & World Report, a simple and well-known diet has been chosen for the seventh year in a row as the “Best Diet in the World.” We're talking about “Mediterranean diet”Which consists of a diet based on traditional cuisine from countries such as Italy, Greece, Spain, France and other countries.

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In the classificationThe Mediterranean diet also came in first place in the following categories: “The best diets for diabetics”, “Best diets for the heart”, “Diets that are easy to adhere to”, “Best diets for bones”, “The best diets for families” that it “Healthier diets”.

How to follow the Mediterranean diet?

breakfast: Avocado, eggs, whole grain bread, and fresh fruit are traditional breakfast options.

Low-fat Greek yogurt is also a convenient option for breakfast or afternoon snacks.

lunch: Fish and seafood meats, especially salmon, are a great midday option.

To eat lunch: Although seafood proteins are preferred, the Mediterranean diet also includes chicken meat, making it a great choice for dinner.

They are also rich in good fats, and seeds and nuts are a great choice to include in any meal.

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*Photos: Photo Bank

According to global research, people living in the Mediterranean region tend to enjoy better health, with a lower risk of chronic diseases. This happens because this type of diet consists of daily consumption of foods rich in omega-3, in addition to fiber, minerals and other vitamins that are vital for the proper functioning of the body.

What foods are part of the Mediterranean diet?

This type of diet, which has won plaudits from nutritionists and scientists around the world, prioritizes vegetables and fish as a priority when choosing animal protein. Learn about the most commonly used foods:

• Fresh fruitsuch as grapes, apples, oranges, watermelon, and figs.
• Various vegetablessuch as tomatoes, cucumbers, zucchini, eggplant, peppers, spinach, broccoli, and carrots.
• Whole grainsSuch as whole wheat, brown rice, barley, oats, and quinoa.
• Legumessuch as beans, lentils, chickpeas and peas.
• Dried fruits and oil seedssuch as almonds, walnuts, chestnuts, and pistachios.
• Fish and seafoodsuch as salmon, sardines, tuna, shrimp, and mussels.
• Extra virgin olive oilIt is used as the main source of fat in the Mediterranean diet.
• Fresh herbs and spicesSuch as: garlic, onions, basil, oregano, parsley, and rosemary.
• Dairy in moderationEspecially cheese and yogurt.
• Moderate consumption of red wineespecially during meals.

What foods does the Mediterranean diet avoid?

The diet seeks to avoid foods rich in saturated fats, such as red meat and butter, while giving priority to fish protein and olive oil. Residents of the region are also known to avoid ultra-processed foods, refined sugar and highly processed dishes. In addition, the Mediterranean diet is known to include wine in many meals, however, moderation is always recommended.

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