The benefits of increasing the consumption of fruit, vegetables, fish and legumes, according to specialists

The Mediterranean diet It became the basis of healthy eating. This is why, because it has a solid scientific base and that it is practical to apply itexperts recommend it.

In this sense, specialists in Endocrinology and nutrition of the University Clinic from NavarraMarta Motilla and Sonsoles Guadalix, claim that in recent years there was an increase in legume consumption 2 to 4 times per week and advise prioritizing blue fish for its multiple benefits.

At the same time, they claim that maintaining healthy eating It is “key” to age well and prevent cardiovascular diseases, cancer, obesity or diabetes. That is why they recommend consume more white meats Instead of Rojas, limit the intake of processed meats, such as ham, sausage or dry meat and use extra virgin olive oil, in amounts of between 10 and 20 milliliters per day per person, to use in the kitchen.

What is the Mediterranean diet and what are the benefits

The Mediterranean diet is based on the High consumption of fruits, vegetables, legumes and cerealswhere fish is included, olive oil as the main source of cooking fat, seeds, foods rich in vitamins and antioxidants.

In this way, it has abundant properties and characteristics that makes one of the most varied, balanced and complete in the world feed. Among its benefits is:

• Contributes vitamins and mineralsof monounsaturated fatty acids, complex carbohydrate content and high fiber content
• Is tasty for its variety and for the ways of preparation in the kitchen.
• Is economicsince much of the foods that form it It does not have a high price: Legumes, cereals and especially seasonal products that have a better price than others that are not.
• Can lead to more stable sugar levels, lower cholesterol and triglycerides and an rMinor Iesgo to develop heart disease and other health problems}

Mediterranean diet also helps to combat depression

The base of the Mediterranean diet are plants -based meals

The importance of buying well in the supermarket

“Adequate food begins in the supermarket. Choosing products well is the first step to follow a Mediterranean diet: Opt for fresh, seasonal and unprocessed foods make a difference”, Highlighted the doctors Motilla and Guadalix.

In this way, for a type type composed of two parents and two childrenthe specialists propose A change in the usual quantities of the purchase: First they recommend Increase the amount of fruit and vegetables From about 4-6 kg to 8-11 kg weekly, which guarantees “A high contribution of fiber, vitamins and antioxidants”Likewise, it is convenient Increase weekly consumption of protein foods: Eggs (from 4-8 units to 10-16), legumes (from 500 grams to 800), fish (1 kg to 1.5) and meats, (from 1 kg to 1.5).

As soon as the dairy For adults they recommend two or three rations and for children or adolescents from 2 to four. In addition, they advise Increase the purchase of yogurts From 12-24 units to 40 units, and white cheese from 200 to 320 grams. This maintains a consumption of about 6 liters of milk per week.

Older person in the supermarket.webp

Women in the supermarket

On the side of the flour intake, the doctors Motilla and Guadalix They propose to opt for the integral format in both cereals, as in bread, pasta or rice“Because it is a simple way to take care of health throughout the year, since they help regulate blood sugar and improve intestinal transit contributing to prevent diseases such as type 2 diabetes, cardiovascular problems or colon cancer.”

This weekly purchase proposal “puts into practice the principles of the Mediterranean dish: variety, balance, simplicity and scientific evidence and can improve the health of the whole family ”.