https://www.youtube.com/embed/msRQxMkhBWY
Hi guys welcome back to medical educational
channel by Dr wellness. My name is Dr Chen Yiming. Mediterranean diet, i'm sure you've heard a lot
about it online or mentioned by your friends. It's been described as a healthy diet
but what exactly is it and what are the health benefits to the mediterranean diet.
Watch till the end to learn more about it. Click on the subscribe and notification
button if you are new to our channel The mediterranean diet otherwise known as
Medi-diet is based on traditional food fare that are consumed by people in countries bordering
the mediterranean sea such as Greece and Italy. Interest in this diet became popular as
people living there generally live longer with much lower incidence of chronic diseases
as compared to Americans and in recent studies this healthy prudent dietary pattern has been
shown through scientific evidence to contribute to the prevention of chronic disease. This
meta-analysis of multiple studies has concluded that the mediterranean diet reduces obesity
and abdominal fat and waist circumference. It reduces cardiovascular diseases like stroke
and heart attack, it reduces the risk of diabetes and may even improve the sugar control in
diabetic patients.
It also improves hypertension and increase the levels of good cholesterol Hdl.
In fact there are evidence also to suggest that Medi-diet can increase life expectancy and
improve the quality of life and well-being. So what comprises the Medi-diet?
The principles of the diet are, on a daily basis consume more than seven
servings of vegetables and whole fruits. Choose staples which are whole grains such
as whole grain bread red or brown rice, oats, whole grain-based pasta or other carbohydrates.
Snack on baked nuts, seeds and beans instead of deep fried snacks like potato chips. Cook with
oil that contain healthy oils such as olive oil. Season with natural spices and herbs and use
less sugar and salt. Drink lots of plain water. On a moderate basis, which is about two to three
times a week, consume healthily prepared seafood such as crabs, clams and prawns steamed. Fish that
contain healthy fats such as mackerel salmon and tuna. Take poultry such as chicken that is roasted
or boiled not deep fried. You can also take eggs, natural cheese, greek yogurt. One to two glasses
of red wine a week.
Who doesn't like that. And one to two times a month, you consume red meat
such as beef or pork. Avoid as much as possible refined grains such as white bread or white
rice, processed meat and foods such as ham, bacon and processed cheese. Sugar-laden
foods such as cakes, ice cream, fruit juices, soft drinks. Avoid refined oils such as soybean
oil, canola oil, cottonseed oil. So a recommended meal can be as follow : breakfast, oatmeal
with greek yogurt chopped with fresh fruits. Lunch, wholemeal bread with egg, chicken
breast and fresh vegetables. Snack, a handful of baked nuts and for dinner, lightly stirred
fried salmon with vegetables and brown rice. Please let's not forget about exercising in
chronic disease prevention on top of Medi-diet. in fact there are now ongoing studies to evaluate
whether exercise together with Medi-diet may give rise to even better health benefit.
This
Predimed plus study has been ongoing since 2014 and i look forward to the results when they do
publish it at the end of the study. So please adopt a healthy lifestyle where you exercise at
a moderate intensity for at least 150 minutes a week. Have meals together with your family and
friends to foster togetherness. So thank you for watching till the end. I hope i've managed to
provide some insight on the mediterranean diet and i look forward to seeing you achieve
your health goals in the coming year. Please click on the subscribe and notification
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find it beneficial. So till the next time stay safe stay
healthy.
