Mediterranean Diet: Everything You Need To Know
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- เผยแพร่เมื่อ 5 ก.ค. 2024
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Chapters
0:00 Introduction
1:13 what can you eat in a Mediterranean diet
The Mediterranean diet is a diet inspired by the eating habits of people who live near the Mediterranean Sea. When initially formulated in the 1960s, it drew on the cuisines of Greece, Italy, France and Spain. In decades since, it has also incorporated other Mediterranean cuisines, such as those in Turkey, the Balkans, the Middle East, North Africa and Portugal.
The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products. Olive oil has been studied as a potential health factor for reducing all-cause mortality and the risk of chronic diseases.
The Mediterranean diet is associated with a reduction in all-cause mortality in observational studies. There is some evidence that the Mediterranean diet lowers the risk of heart disease and early death, although a 2019 review determined that the evidence had low quality and was uncertain. The American Heart Association and American Diabetes Association recommend the Mediterranean diet as a healthy dietary pattern that may reduce the risk of cardiovascular diseases and type 2 diabetes, respectively. The Mediterranean diet may help with weight loss in obese people. The Mediterranean diet is one of three healthy diets recommended in the 2015-2020 Dietary Guidelines for Americans, along with the DASH diet and vegetarian diet. The Mediterranean and DASH diets are two of the main sources for the MIND diet recommendations.
The Mediterranean diet as a nutritional recommendation is different from the cultural practices that UNESCO listed in 2010 under the heading "Mediterranean diet" on the Representative List of the Intangible Cultural Heritage of Humanity: "a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food", not as a particular set of foods. Its sponsors include Croatia, Cyprus, Greece, Italy, Morocco, Spain and Portugal.
![FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER'S GUIDE]](http://i.ytimg.com/vi/1q2T8wwA0Bk/mqdefault.jpg)
![FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER'S GUIDE]](/img/tr.png)
Im confused.. did the people in the comments search this video up just to complain? Weirdos.
The Waffle House has found its new host!
😂😂😂😂
Brilliant video, the insights are on point! Keep up the awesome work!
I’ve been looking for more info into this diet, thank you for the video.
Glad it was helpful
I like the Buddhist idea that you chew slowly and feel the natural nutritions healing and building your body, know that you are not hurting animals...
I used to be a carnivore, eat a lot of junk food, dislike veggies. After going 90% vegan and quitting all sugary, deep fried, processed food, I came to enjoy veggie taste, my body feel lighter and my mind more at ease.
tein.
I do the same, but on Keto. I only eat animals that I've killed, fish i caught, or meat i bought from local farm raised animals that lived a long and natural life. I also think we should consume pretty much all parts of the animal (organs). Use the furs and the bones to make broth. No waste.
As i chew i think of that animal and pay respect to it as it is a provider of my own life force. This is the way of nature, the cycle of life and death, a way of balance. One day my body will also provide the earth with the means to grow new life and feed plenty of animals. It is the order of the world. Nature is cruel, but also beautiful and fair. All matter is the same, just arranged and recycled in different forms.
PS: I love vegetables and eat them in far greater amounts than animal products.
how do you get yourself to like veggies? i don't each much junk food, but i'm super picky about the veggies and fruits i like. was there any way you got yourself to like them more?
Thank you!!
You are welcome
my cardiologist said to do this diet
i always crave fish
How about those countries that eat assorted meats and pastas? And what if you don't eat seafood? Sounds like some very limited protean except for the "chosen one".
I'm on Keto, what i eat it's basically the Mediterranean diet with less carbs and more red meat (grass fed, high fat cuts). Zero alcohol, not even wine.
I can do less red meat, I can do olive oil, I can even eat more vegetables, but I hate seafood unless it's deepfried.
i love tilapia with old bay and lemon
You can actually fry it with olive oil or avocado oil.
Yall ssd ound fat and black
No one care
Eat to live
I m 34 years old , all of them on the shores of medetranian sea , we dont eat this
I'm half Italian , my mother is 100% Italian and my mother's grandparents came to the USA on a boat from Italy in the late 1800's so I've spent 70 years around Mediterraneans and they rarely ever ate green veggies. Quite the contrary. They ate a lot of bread and chicken and occasionally fish and pasta. My grandfather drank one small glass of wine at each meal. Lots of bread and they all lived past 80. My mother is 90 and still very physically active. She eats one (1) chicken pot pie everyday and drinks a Boost protein drink and that's it. That's all she's ate in the last 30 years. She's slim and never had diabetes or anything else. She eats the cheap 2 for a dollar ones. Banquet is the brand. My dad did everything to kill a man and he lived to be 83. He smoked Kools from 14 years old to 83 and never had a lung problem. He never had a diet. He ate what was in front of him. I think people are born with a body that is either efficient or non-efficient and there isn't a whole lot we can do to change it. When people get diabetes or a blood cancer like leukemia it changes every metabolic process in the body and all sorts of problems develop. Nobody knows why one person is resistant and another is not. I think stress is the biggest contributor to immune system failure and inflammation.
Disagree. Genetics do play a role in longevity but one can still alter their lifespan for the better by making healthy lifestyle choices
@@vanillacreem816 Well yes of course. It's a Russian Roulette game when you already know others have died from bad habits but cancer is still a mystery to the most knowledgeable medical scientist.
What's a DEIT?
A DEIT, or Dietary Energy Intake Target, is a benchmark used to ensure individuals consume the appropriate amount of energy through their diet to maintain optimal health. ❤️
Yea I don’t wanna live a longer life! I don’t wanna be elderly not being able to take care of myself!
That's what I said, but even if you use that as a justification to eat poorly, your abbreviated life is not going to be very enjoyable (assuming your diet is particularly bad, like mine was.)
You'll have plenty of opportunities to die suddenly before you get that old lol... But dying slowly, feeling it happening, living in fear of it every day, that's a really shitty thing that I wouldn't wish on anyone. ESPECIALLY while they're still young.
living with various diseases at young age is not any more enjoyable tho
🙄
My problem is that I hate seafood. 🤮
I understand your preference; let's explore other dietary options that suit your taste.
@@MedicalCentric I’d substitute chicken for the fish.
why does "goof" food that's good for the brain always taste like garbage. It's like this world wants us to suffer. I'd literally cry if I had to eat a garden salad, there's nothing appealing about it visually or otherwise.
Agreed - but said another way - the food industry engineers food to make it taste irresistible - that why it’s loaded with sugars, salts, etc. It’s similar to drugs, literally designed to make it irresistible.
Eating right isn't enjoyable, but it's definitely preferable to how you're going to feel physically when all you eat is garbage. Take it from somebody who's been there.
Eating a salad makes you sad for a little bit. Not being able to sleep because you can't fucking breathe, and experiencing constant pain and exhaustion from the simplest little things makes you want to cry all the time.
I agree. I felt like forcing myself to drink olive oil. Good things doesn't taste good. It's like a bitter melon. A lots of nutrient taste bitter.
Salad tastes amazing whaddyo mean
Cook your vegetables then
only live once..you should eat what you want..only one life to do it.
You’re right for the fact that we should enjoy what eat. But don’t let that “yolo” stuff control everything or you could live a bad unhealthy life.
if you don't mind having heart disease.
Every time I hear "Eat to live, not live to eat," I want to put bacon on my cheeseburger every time, not occasionally.
Yours will just be shorter!
That's why you should preserve it lol
Sorry, the med diet is loaded with meat! I just return from the Mediterranean. The amount of meat served is insane!
Sorry to hear that
I hate plants
I did Carnivore for a bit- longer than a year--- and felt good- had GREAT bloodwork-- pains all went away (from arthritic etc.).. BUT- lost NO weight- and when I stopped being 100% carnivore- I started getting "food sensitivities"-- grains, dairy, fruits, veggies all cause my breathing to get congested so that I wheeze loudly- can't stop it.. and can't sleep wtih it.. it's making me so sick--
At least someone else has had similar experiences to me
@@Srindal4657 I think I'm going MAKER'sDIET (bible based--I figure God designed us- He knows best-and this is based on the BIBLE)
@@davidwayne9982 O_O whassat
@@BIBLE-a-s-m-r Diet based on the BIBLE... but it looks like meditaranean-- I am getting a NINJA FOODIE soon- does Air Frying and a lot more-- and automated- so even an old one eyed hillbilly with the intelligence of a box of goat turds can do THAT.. :)
I would recommend getting a food allergy or intolerance test done. This will help to eliminate the foods which are causing issues.
I'll stick to a carnivore diet. 🤠
I will NEVER go without meat but it needs help to increase the variety of flavor. Vegetables have that variety. I may have steak 6-8 times a month but I guarantee they all taste different.
Real talk, food intake should change based on what YOU are doing. Meat is fine, but if you notice constant inflammation pain (back especially), I cannot stress enough how much going plant based can help you. You don't have to stay on plant-based for long, just eat according to what your body needs. Listen to your body, not marketing or culture opinions.
@@Aelokk usually people do carnivore BECAUSE of inflammation. Joe Rogan has shared his experience.
@@Aelokk listen to your body and follow the season: In later fall and winter, you shall go to carnivore diet while in summer you shall go vegetarian. My body asks me do so and our ancestors did so.
just like a vegan, we dont care