MyHealthTabs.com | A Trending Content Hub

An Insight into the Mediterranean Diet Menu

There are many kinds of diets you can find today. Everybody claims that they have the best one figured out. However, before you start following one, you need to do your research. Based on the results you are expecting, you can opt for the right diet for you. When it comes to the Mediterranean diet menu, everybody loves it as it has the richest and tastiest dishes.

This diet plan will not take much effort from your side. You need to commit to whichever diet you choose completely. The Mediterranean diet is the perfect one if you want to shift to a healthier lifestyle. This diet is known to be one of the healthiest and most delicious diets.

What is the Mediterranean Diet?
This diet is followed in the Mediterranean countries. The diet includes a large number of vegetables with an emphasis on foods with protein and olive oil in most dishes. They are said to have many health benefits.

Mediterranean Diet Menu
The positive effects of this diet include weight loss, reduction in the instances of heart diseases, and reduction of chances of dementia. These multiple benefits are enough reason to get started on this diet. Here are all the things you can expect to see on a Mediterranean diet menu.

Vegetables and Fruits
You need them in your daily meals as they are also an essential part of a balanced diet. Most of the nutrients and vitamins you need would come from fruits and vegetables. They feature in abundance on a Mediterranean diet. Go for fresh vegetables and fruits. Stay away from those that have high amounts of starch in them. You can have up to 10 servings a day. This is also sure to keep you full and away from any unhealthy snacks. You can have them in raw or boiled form.

Stick to Healthy Fats
Olive oil is at the center of this diet. Remove butter and all sorts of harmful fats from your meals. Instead, use olive oil when you cook your meals. It has good components like polyphenols and monounsaturated fats. These breakdown fats and convert them into energy. It is an excellent way to lose weight and ensure that there are no deposits in the arteries.

Grains
Whole grains are the best way to go if you want to keep your blood sugar in control. Switch to whole wheat bread, brown rice, and whole-grain pasta. They also aid in digestion and helps in absorbing nutrients. You must find ways to remove all refined carbs from your diet. In doing so, you will benefit from the Mediterranean diet.

Spices and Herbs
Mediterranean food is rich in flavor. This is attributed to the mixture of herbs and spices they use in all their dishes. They are plant-based compounds which have anti-inflammatory and antioxidant properties. This way you can have delicious meals that will keep you healthy.

Eggs and Fish
They are an essential part of the Mediterranean diet menu. An egg is rich in protein, and a must-have in your meals at least 2 or 3 times a week. You can also include fish as they are rich in Omega-3s fatty acids that are good for cardiovascular health.

Dairy
Fresh milk and other products are also a part of the Mediterranean diet menu. They aid in digestion and provide beneficial bacteria to the system. Have dairy products in moderation on a daily basis.

Nuts and Seeds
They are a great source of proteins and fibers. They have antioxidant properties and healthy fats that are needed on a regular basis. You can add them to your meals during the preparation or have them as a snack. Almonds, walnuts, and legumes are a must have in your Mediterranean diet menu.

Water
You need to have adequate water on a daily basis. The body requires at least 4 liters of water a day. Make sure you have plenty of water before and after meals. This will also help with your digestion.

Benefits of a Mediterranean Diet

The most important upside of following the Mediterranean diet is the reduced risk of heart disease. The diet has shown a marked decrease in LDL cholesterol. This is the bad cholesterol that deposits in the heart.

Many studies show a reduction in heart conditions after following this diet. There are also cases where the Mediterranean diet has shown a decline in the number of cases of Alzheimer’s and Parkinson’s. In fact, the diet has also shown a reduced number of cases related to cancer. Since the diet includes olive oil and nuts, it may also result in reduced chances of breast cancer.

This is a diet that is encouraged by most healthcare organizations. You can easily incorporate the Mediterranean diet menu and reap the numerous benefits.

Popular Reads

You Will Not Believe This Common Condition Is One of the Brain Tumor Symptoms

You know about headaches and seizures, but did you know that this common condition is one of the brain tumor symptoms you ought to watch out for? Brain tumors manifest in symptoms for a couple of reasons. First and foremost, the brain is a very compact organ, and there is little to no space to accommodate the growth of other tissue inside the brain. Secondly, depending on exactly where they are growing inside the brain, these tumors push against and impose pressure on certain parts, and cause varying symptoms. Perhaps, the most common early warning symptom of brain tumors is a headache . Headaches may be severe to start off with, or may have a tendency to worsen early in the morning or after any activity. The second most commonly reported symptom of brain tumors is seizures or fits. Also known as convulsion, motor seizures are characterized by sudden involuntary movements of the muscles in a person’s body. Depending on the area that the tumor is pushing against, you may experience different types of seizures. The most common ones are myoclonic and tonic-clonic or Grand Mal seizures. Less common brain tumor symptoms include changes in sensory perceptions without being unconscious, personality/memory changes, nausea and vomiting and fatigue .

Everything You Need to Know About Haemophilia in Children

Get all your questions pertaining to haemophilia in children answered here. A first aid kit is your best friend as a parent. Children seem to know just how to walk in an unbalanced gait and topple over without any external help. The result is an extraordinary number of bumps and bruises that need more than a mother’s kiss to make better. While bruises and scrapes are a normal part of childhood, haemophilia children need extra care. A bruise or cut would heal and scab over for others, but for haemophilia children, even the smallest cuts are a cause of concern. If you are a parent with haemophilia children or would just like to know more about the condition to help your loved ones handle it better, here are the answer to the most common questions when it comes to haemophilia in children. What is Haemophilia? When you get a cut, there are clotting agents in your blood that act quickly to curb the bleeding. However, for haemophilia children, the disease actively stops blood from clotting properly. The result is an excessive loss of blood, which can be very dangerous to the health of haemophilia children. This genetic disorder tends to affect more boys than girls.

Do You Suffer from These Bladder Control Problems in Women?

Do not just live with urinary incontinence – learn what causes it so you can improve bladder control problems in women. If you think that urinary incontinence is a problem that only older women and men deal with, think again. Bladder control problems in women are common, and they affect women of all age groups. Sometimes, there is a clear starting point for bladder control problems in women. You may have just delivered a baby, and are getting back to your active lifestyle, when you suffer through an “accident”. Owing to how embarrassing bladder control problems in women can be, a lot of women never seek help for this treatable condition. Regardless of age, many across the globe are living with bladder control problems in women, and shrouding the condition in secrecy. However, the truth is that more than 13 million people in the United States have incontinence issues. Bladder control problems in women are twice as likely as men. According to the Agency of Healthcare Research and Quality, 30 percent of young women suffer incontinence. The rates of bladder control problems in women increase with age, with 40 percent of middle-aged women, and 50 percent of older women suffering from urinary incontinence.