The Mediterranean diet, that is...

The Mediterranean diet is one of the most popular diets. It combines several essential features that contribute to positive effects. First of all, vegetables and fruits are present in every meal, preferably those from local suppliers. Meals prepared on their basis are seasoned with natural herbs. The use of salt is also reduced. The queen of the Mediterranean diet is olive oil, which is the main ingredient of healthy fat that brings out the flavor of food. Due to its health-promoting properties, it is added to most dishes. The meals are filling due to their high fiber content. You don't have to restrict calories to a great extent. The diet can also be used by pregnant women. When used properly, the Mediterranean diet provides long-term results. One of the main rules is to avoid red meat and eggs, which can only be a small addition to dishes. Healthy fruit should be a substitute for sweets, and it is also recommended to eat whole grain cereal products. Drinking wine in moderation is popular. The backbone of the diet when it comes to drinks, however, is plain water. The Webinar Academy platform is a learning platform that can be a great source of inspiration when looking for new recipes. Online learning should be done through a trusted platform – Webinar Academy reviews confirm that it is one of them.

Nutrition pyramid

In 1993, in collaboration with the WHO and the Harvard School of Public Health, a food pyramid for the Mediterranean diet was developed. In addition to recommended products, you will also find lifestyle tips. The basis of the Mediterranean diet is therefore positive social relationships and physical activity. Nutrition is based on vegetables, whole grain cereals, legumes, fruits, herbs, nuts and healthy fats. The main sources of protein are fish and seafood, less often poultry, cheese, yoghurt and eggs. The pyramid determines the frequency of consumption of individual products during the day and week, and also takes into account those that should be eaten occasionally in order for the diet to be as balanced as possible. If in doubt, it is always a good idea to consult a nutritionist. Practical information on a healthy lifestyle will be provided by the Webinar Academy, which is a training platform covering courses on various topics. Learning online is a good way to expand your knowledge.

Products & Contraindications

Vegetables should be eaten in the Mediterranean diet in the amount of 4 or more servings per day - at least one should be raw. The diet includes eating 3 or more servings of fruit. The menu must include at least 4 portions of cereal products per day. As for fats, it is recommended to consume at least 4 tablespoons of olive oil every day. Legumes should be eaten at least 3 times a week, the same as nuts and seeds. Fish and seafood are eaten 3-4 times a week. Herbs and spices can be used daily, while limiting salt in the diet. Yogurt, cheese, eggs and poultry are not products that must be included in the daily menu. When choosing them, however, you should pay attention to whether they come from local suppliers. Men can drink 1-2 glasses of wine a day, while women can drink 1. Examples of dishes in the Mediterranean diet are, m.in, bruschetta with mozzarella, tomatoes, freshly ground pepper and basil, paella in herbs with vegetables and seafood, Mediterranean salad or aglio olio e peperoncino. You should focus on a wide variety of products and heat treatment methods. It's a good idea to use techniques such as boiling and stewing, and limit frying. It is best to consume seasonal products and aromatic herbs, and in winter you can use frozen foods. On the other hand, a learning platform such as the Webinar Academy platform can inspire you to look for new recipes.

The Mediterranean diet and health

The Mediterranean diet is considered to be one of the healthiest ways to eat. Over the last 30 years, numerous scientific studies have been carried out that confirm its positive effects on health and the possibility of preventing various diseases. According to specialists, the health-promoting properties of the diet are primarily due to the presence of anti-inflammatory products, i.e. vegetables and healthy sources of fats - fish, olive oil, nuts. The combination of diet with regular physical activity and the absence of addictions makes it possible to avoid heart disease, heart attacks or type 2 diabetes. Although the Mediterranean diet is not a typical weight loss diet, it can be adapted to a reduction menu. However, the basis of this diet is not calorie restriction. It is closely linked to a lifestyle that involves a good relationship with food and eating to satisfy hunger, but without overeating. Despite the presence of fat in the diet, there is no need to be afraid of gaining weight if the menu is properly balanced. Excessive sugar consumption is the most responsible factor for being overweight. It has been proven time and time again that following the Mediterranean diet reduces the risk of heart disease, lowers blood pressure and lowers the level of low-density lipoprotein (LDL), the so-called "bad cholesterol". This is primarily due to the omega-3 fatty acids found in oily sea fish and the ALA fatty acid found in olive oil. Olive oil also increases the bioavailability of nitric oxide, which plays a key role in the circulatory system. It affects the dilation of blood vessels, improves the functioning of the endothelium and combats the negative effects of oxidation processes. It has been noted that people with a high financial status derive the greatest benefits from the diet, which indicates that the quality of consumed products is of great importance in the context of disease prevention.

The Mediterranean diet is very popular - practically everyone has heard of it. Using it is very beneficial for health. It is important to remember that the Mediterranean diet is not only a specific way of eating, but also a whole lifestyle. Therefore, it is necessary to follow the rules contained in the pyramid defined for the Mediterranean diet. Online learning can be a good option for people who want to learn more about this and other diets. Positive opinions about Webinar Academy clearly indicate that it is a trustworthy platform, which is why it is worth looking for interesting training courses to expand your knowledge and skills.