Recently, U.S. News & World Report released its 2019 Best Diets rankings, with the "Mediterranean Diet" taking the top spot. This diet is also highly suitable for elderly people in China. However, the Mediterranean Diet is still relatively unfamiliar to most Chinese people. Here is a brief introduction for reference by senior friends.
Fruits, Vegetables, Whole Grains
These foods provide vitamins, minerals, energy, antioxidants, and fiber. Tomatoes are an essential vegetable in the Mediterranean Diet as they can inhibit cholesterol oxidation, reduce the risk of heart disease, and have good preventive effects on gastric cancer, colon cancer, rectal cancer, and prostate cancer. Whole grains include wheat, barley, oats, rice, buckwheat, and corn. Noodles and bread made from coarse grains are mainly composed of carbohydrates, which are digested and converted into sugar, providing sufficient energy for normal body function without causing weight gain.
Olive Oil
The core of the Mediterranean Diet is olive oil. Use olive oil for cooking, baking, and dressing salads and vegetables. Olives are rich in nutrients and minerals, especially unsaturated fatty acids, which help lower cholesterol levels and prevent atherosclerosis.
Nuts, Legumes
These are important sources of healthy fats, protein, and fiber. They enhance the taste and texture of Mediterranean dishes and release high-quality protein into the blood slowly and steadily, reducing cholesterol and triglyceride levels and reducing the incidence of heart disease. Legume proteins also have therapeutic effects on cancer, kidney disease, and diabetes.
Seafood
In addition to providing a large amount of protein, fish and seafood, especially sardines from the Mediterranean Sea, contain a significant amount of omega-3 fatty acids. They have advantages in terms of anti-inflammatory properties and reducing blood viscosity, and have good effects on reducing the risk of heart disease, as well as the occurrence of arthritis, depression, and other diseases.
In summary, the Mediterranean Diet shares many characteristics with the healthy diet recommended by modern nutrition science. For example, it advocates controlling sweets and alcohol, promoting a light diet, and consuming less pickled, smoked, and refined grains. It includes a variety of whole grains, legumes, fruits, vegetables, and nuts, as well as moderate amounts of dairy products, fish, and poultry. The health benefits of the Mediterranean Diet are not derived from a single food category but from the combined effects of all foods, along with regular exercise, sun exposure, and a positive mindset.
Finally, it should be emphasized that the Mediterranean-style diet is suitable for most adults. However, the dietary needs of children and pregnant women are different and require additional nutritional supplementation. For these special cases, adjustments to the diet should be made, preferably with the guidance of a nutrition expert or doctor.
