2013_02_25_clavesdietamediterranea
10 keys to the per diem expenses mediterranean
According to the results of the largest clinical essay of the Spanish research and one of the main nutrition in the world, the Mediterraneanper diem expenses , supplemented with extra virgin olive oil or nuts, prevents the onset of cardiovascular disease, compared to a per diem expenses leave in fat.
In the opinion of the University's Full Professor , Miguel Ángel Martínez, who has coordinated the network of researchers who have participated in the PREDIMED study, "it is about rescuing the lifestyle of our parents and grandparents and fleeing from new fashions imported from other countries that we are seeing that they are not as healthy as ours".
The keys to this per diem expenses are:
1.- The variety of vegetable products, including fruits and vegetables, legumes, vegetables; and their high consumption over foods of animal origin.
2.- Daily consumption of bread and cereal-based foods (pasta, rice, etc.), as well as their whole-grain derivatives, with a good fiber content.
3.- Use of extra virgin olive oil as the main fat to be added to the product.
4.- Fresh fruit as a regular dessert.
5.- The consumption of fish in greater quantity and eggs in moderation, 2 to 4 per week.
6.- Moderate or low consumption of chicken.
7.- Moderate consumption of red meat and meat by-products.
8.- Consumption of nuts at least 3 times a week.
9.- Daily consumption of dairy products, preferably low-fat products such as yogurt and cheese.
10.- Water as the preferred beverage (4 to 8 glasses a day). Moderate alcohol consumption, mainly in the form of red wine with meals.