What do Spaniards eat to be the healthiest nation? A guide to a varied and healthy diet

The Mediterranean diet is the only diet that has been awarded UNESCO heritage status. This diet has few restrictions and includes many healthy foods that maximize the benefits to the body and help you lose weight. Proof of this is the longevity of Mediterranean people and their high quality of life. Not long ago, Spaniards were named the healthiest nation, according to Bloomberg’s index of the world’s countries.

Together with nutritiologist Anna Berseneva we understand the advantages of the Mediterranean diet.

Pros and cons of the Mediterranean diet

The main plus of this diet is the absence of contraindications, except for allergies and intolerance to certain products. “This dietary option carries the least amount of side effects, because there are no extremes in the diet, but there is variety,” states the expert.

The main part of the diet consists of vegetables, fruits, greens, vegetable fats and proteins. Sweets and fatty meat are excluded. Therefore, people who are used to consuming large amounts of sugar, the first time will be difficult after giving up candy and cakes.

The main principles of the Mediterranean diet

The diet menu is made in such a way that 60% of the diet came from fruits and vegetables, 25-30% – from healthy fats, and 15% – from protein.

Anna: This diet plan gives the maximum amount of all necessary substances, vitamins and microelements. The Mediterranean diet can help you lose weight if you follow the basic rules.

More fish, less meat

The inhabitants of the Mediterranean prefer fish and seafood rich in Omega-3. If they do choose meat, it should be lean and red meat should be eaten only a few times a month.

Complex carbohydrates instead of simple ones

The Mediterranean diet consists mainly of uncooked cereals, pasta made of hard wheat, cereals, legumes, brown and red rice. Simple carbohydrates such as wheat bread, sweets, juices, processed cereals are best avoided.

Lots of fiber

In the diet should be a lot of vegetables, fruits and greens rich in fiber. It favorably affects the work of the gastrointestinal tract. Therefore, products with a large amount of dietary fiber should occupy a large part of the plate when eating.

Useful fats

An important feature of the diet is to reduce the proportion of animal fats in favor of vegetable fats. It is recommended to add olive oil (unrefined), butter, nuts, seeds to the diet.

Spices instead of salt

It is recommended to reduce the amount of salt consumed, replacing it with spices.

Despite the benefits of this model of nutrition, you should not forget about sports. Adherents of this diet should maintain a high level of physical activity: move a lot, walk, exercise.