With its numerous centenarians, the Italian population has been widely studied for its colorful and refreshing diet, based on fruits, vegetables and extra virgin olive oil. (aamulya (123rf.com))
Italy is one of the most iconic birthplaces of the Mediterranean diet. With its numerous centenarians, the Italian population has been widely studied for its colorful and refreshing diet, based on fruits, vegetables and extra virgin olive oil.
Diet is fundamental to a healthy and balanced lifestyle. For instance, processed meat, nitrites, rich foods, carcinogenic preservatives, lead-rich vegetables and burnt food can have significant negative impacts on one’s health. Therefore, foods like these can be harmful and, in some instances, if chronically consumed, could lead to serious pathologies.
It is important to also recognize functional foods with clear benefits to our body. These include superfoods like berries, nuts, legumes, green tea and garlic. Common in different cultures and past rural populations, these foods have shown amazing benefits. The Mediterranean diet nods at the need to return to a more rural lifestyle that includes physical activity and healthier habits. This includes distancing our eating from processed or fast foods and moving closer to raw materials cooked in healthy ways.
There is no better place than Italy to enjoy a healthy, balanced and tasty Mediterranean diet! Incorporating all five food groups, this way of eating is common across Italy.
Vegetables and legumes: Italy has many different types of legumes, from “fagioli” (beans) to “lenticchie” (lentils), which supply you with fibers, vitamins and proteins.
Fruit: Thanks to its climate, Italy has a rich variety of fruits, from Sicilian blood oranges filled with vitamin C to strawberries and lemons.
Grains: Italy has a rich history of ancient grains such as “Grano Senatore Cappelli” for amazing pasta dishes and bread.
Proteins: Lean and healthy proteins like meat, poutly, fish and eggs are essential for the sustenance of your muscle mass and the production of antibodies in your immune system. Try Italian trout or sea fishes such as seabass or sea bream for healthy proteins and your daily dose of Omega-3 fats.
Dairy (or alternatives): A great example of a healthy Italian dairy product is the amazing fresh yogurt from the region of Trentino Alto Adige with milk from grass-fed cows that contains many beneficial properties such as Omega-3 fats.
Do not forget to add three tablespoons of extra virgin olive oil to your meals each day, which will keep your skin young and help you fight inflammation. Being in Italy, you will be surprised by the vast geographical areas for production of what is known as “liquid gold.”
What to limit
Foods and beverages like soft drinks, sodas and confectionaries can be very high in glycemic value and calories. This might lead to being overweight or obese (a true epidemic in many countries), causing terrifying effects on the human body. An excessive intake of food combined with an astounding decrease in physical activity, which unfortunately has been recorded in many countries around the globe, can have destructive effects on our health and longevity.
Do you want to live a healthy and long life? Then try the Mediterranean diet, which will surely aid you in your goal while enjoying the colors and flavors of Italian world-renowned foods!
