Specialists recommend saying yes to traditional dishes but with a use of controlled fat
Not eating as a family or excess protein in diets jeopardizes the basics of the Mediterranean diet
pain has become the healthiest country in the world as highlighted by the Bloomberg Healthiest Country index, and much of the success, indicates this organization, is due to the Mediterranean diet. "The reason that our diet is considered the healthiest at the international level," says Rocío Práxedes, dietitian-nutritionist of the Obesity Unit of the Hospital Quirónsalud Valencia, "resides in the fat that characterizes us, such as that obtained from the oil of olive, blue fish and nuts, as well as the proportions of the food we use when making our most traditional dishes, where vegetables and legumes prevail over meats and fish ".
Although the introduction of traditional dishes in our menu such as gazpacho, paella, escalivada or boiled Valencian help to prevent cardiovascular disease, cancer or diabetes, the dietitian -nutritionist proposes to adjust well the amount of fat we add to each of these recipes to make them really healthy. "For example," says the nutritionist "when we cook paella or any other dish that requires sofrito, we will have to subtract fat from other meals of the day so as not to exceed the recommended four tablespoons of oil per day. And the same if we prepare a potato omelette. We even have to be careful with the dressing in salads and boiled so as not to exceed that amount. More fat in the diet means eating more calories and if we do not lead a very active life they will contribute to the gain of body weight ". As a trick, the specialist advises placing that amount daily in a glass to manage it better and if one day we need more oil in the food to saute, choose the dinner based on the oil that we have left.
The dangers that threaten the Mediterranean diet
Although the Mediterranean diet is considered the healthiest in the world, there are many mistakes that we make daily when cooking, making purchases or in the same act of food. "One of the first maxims of the Mediterranean diet", declares Carolina Pérez, nutritionist of the Obesity Unit of the Hospitals Quirónsalud Torrevieja and Murcia "is that the family eat together and without a television, so that they can talk and exchange experiences. and knowledge. But the reality is that there are no kitchens without television and the routines and schedules allow sharing few family moments. "
Another of the pillars would be its foundation in the consumption of fruits, vegetables and vegetables rich in minerals, fiber, carotenoids, antioxidants and vitamins. According to the specialist, we should eat three pieces of fruit a day, preferably a salad at midday in the food and vegetables processed with heat at night. "But unfortunately there are many young people and children who do not meet these health standards for lack of example in their homes," warns the nutritionist.
Another error is the excessive consumption of proteins. "It seems that if we do not eat meat every day we are not well fed," warns the specialist, "when nutritionally recommended are two days a week. We must bear in mind that the excess of animal protein acidifies our organism and favors the appearance of diseases, especially if it is processed meat products ".
Finally, the nutritionist advises a healthy hydration throughout the day with the minimum intake of one and a half liter of water daily. "But every time we drink less water, or what is worse, we replace it with juices rich in sugars or carbonated soft drinks," he concludes.