When we talk about well-being, longevity, prevention of cardiovascular or neurological diseases, the Mediterranean diet inevitably appears on the podium. But in practice, how to adopt it every day? Nothing could be simpler thanks to the advice of our nutrition expert, dietician Alexandra Murcier.
The Mediterranean regime: a recognized health ally
“”The Mediterranean diet is a food mode where fruits and vegetables are consumed, whole grains, legumes, oilseeds, olive oil, herbs and spices, fish and seafood, as well as dairy products but in moderate quantities “ First details our expert.
Conversely, red meat, cold meats, processed products and sugar are largely limited.
This food approach is not a fleeting fashion. Its benefits are very widely proven by numerous studies: it improves cardiovascular health, decreases the risk of type 2 diabetes, reduces the incidence of certain cancers, slows down cognitive decline and reduces the risk of Alzheimer’s disease.
“”It is even associated with greater life expectancy“Underlines the specialist.
How to quickly prepare a Mediterranean plate?
But for lack of really looking at this diet, you have the impression that it involves knowing how to cook or using a complicated checklist when you go shopping. Stop preconceived ideas! No need to be a chef to prepare a balanced meal that respects this diet.
For this, Alexandra Murcier advises a simple and visual distribution of her plate. “”Half of the plate filled with fruits and vegetables, a quarter starchy foods such as full rice or quinoa, and a quarter of proteins, animals or vegetables, such as fish, poultry or legumes“. All embellished with a drizzle of olive oil, a few seeds, and why not a piece of goat cheese or sheep.
By respecting these proportions and this type of food, you can consider that you eat “Mediterranean”.
How to do your shopping well, to respect this food lifestyle?
To rhyme health and speed, it is enough to always have a few essentials in your closet or your fridge. In the protein department, the dietician recommends preserves of mackerels or sardines, chicken white, but also legumes in boxes such as chickpeas or beans.
For starchy foods, it is better to opt for full versions: rice, pasta, semolina or quinoa.
Finally, seasonal vegetables and fruits are to be preferred, with a little practical tip unveiled by our expert. “”Think of frozen red fruits, very rich in antioxidants and available all year round “ says Alexandra Murcier.
Simple and friendly recipes, which are quickly preparing
If you are out of inspiration, the Mediterranean classics are at hand.
“”A Greek salad with tomatoes, cucumber, peppers, olives and a lemon net. A dorade net served with quinoa and sautéed zucchini. Or chickpeas simmered with tomato and cumin. Even a simple sweet baked potato in the oven, noted with thyme and olive oil, can become a complete dish when accompanied by chicken and grilled eggplant “ lists Alexandra Murcier.
In short, preparing a Mediterranean plate is not complicated. Just have the right basic products and let simplicity speak. “”This diet is above all everyday kitchen, healthy, tasty and easy to set up“Concludes our expert. An asset for health, but also a real pleasure for the taste buds.