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Maintaining Nutrition When on the Mediterranean Diet

mediterranean-diet-nutritionIt all starts today. Improving your health means every bite you take counts. Each good and each bad bite has an effect on you—whether small or big. Getting in control is the most important step.

That said, with everything being an open buffet within this diet, you might be wondering if it‘ll actually help. This isn‘t done through restricting yourself from food, but strategically choosing what you eat.

In the simplest terms, we start with a pyramid whose base is the most essential and daily things you need. As you move on to the top, the less frequently you need to feed your body that particular food item.

This base would typically start with some physical activity through exercise. You can take your pick, but having a healthy amount of activity is required to achieve any kind of health level. Next, it‘s advisable to have items any of the following items on a daily bases:

whole grain
pasta
rice
couscous
potatoes
barley

It‘s also recommended to have around 8 portions of fruits. Incorporate beans, legumes or nuts. And add in a whole lot of vegetables into the mix. Additionally, cheese, yogurt and milk can be taken daily as well. Be generous with your olive oil. Next we have a few items which should be taken weekly. They‘re good for you, but taking them in large quantities isn‘t healthy and that overdose will lead to things you‘re trying to avoid. Again, you‘re not exactly being very strict with these, you‘re just making sure you include them once a week. These foods
include:

  • Fish
  • Poultry
  • Eggs
  • Sweets

Meats are the only thing in your diet which should be consumed weekly only. They‘re good for you but you‘re getting your proteins through other means so there‘s nothing to really worry about. Lastly, wine can be drunk in moderation. As mentioned, typically a glass a day works well.

With all this mentioned, you might be wondering how much should you behaving of all this? The nutritional value of these types of foods should be the sameas you‘re generally recommended to follow. That includes:This should be your base; i.e. don‘t attempt to hit below this level. Instead this is your minimum range to consume per day. As for minerals, vitamins and all thatjazz, this is what your daily goal should look like:

Vitamins & Minerals Quantities Per Day
Biotin (B-complex) 30 µg
Folate (B-complex) 400 µg
Vitamin A 600 µg
Vitamin B1 (thiamin) 1,4 mg
Vitamin B2 (riboflavin) 1,6 mg
Vitamin B3 (niacin) 18 mg
Vitamin B5 (patothenic acid) 6 mg
Vitamin B6 (pyridoxine) 2 mg
Vitamin B12 (cobalamine) 6 µg
Nutrient Quantity Per Day
Energy, kJ 8,700 kilojoules
Energy, kCal 2100 Kcal
Protein 50 grams
Fat 70 grams
Carbohydrates 310 grams
Sugars 90 grams
Sodium (salt) 2.3 grams
Dietary Fiber 30 grams
Saturated Fatty Acids 24 grams

 

Vitamin C (ascorbic acid) 75 mg
Vitamin D (cholecalciferol) 5 µg
Vitamin E (tocopherol) 10 mg
Vitamin K 80 µg
Boron < 20 mg
Calcium 1000 mg
Chlorine 3400 mg
Chromium 120 µg
Copper 2 mg
Fluorine 3,5 mg
Iodine 150 µg
Iron 15 mg
Magnesium 350 mg
Manganese 5 mg
Molybdenum 75 µg
Nickel < 1 mg
Phosphorus 1000 mg
Potassium 3500 mg
Selenium 35 µg
Sodium 2400 mg
Vanadium < 1,8 mg
Zinc 15 mg

NOTE: The amount of kCal, vitamins, minerals, etc, are strongly dependent onyour weight, age, and gender. Please consolidate a more advanced tool todetermine your optimal intake of calories, vitamins, and minerals.

If you‘re looking to pursue a weight loss goal with this diet, it‘ll take you a little more. You see, our body requires a certain amount of calories in order to stayhealthy and keep us fit, if we‘re eating more than that share, those calories aretored as fat in our body. A small candy bar can equal a bowl of green-y veggies,so we have to be careful about what we eat.

Calories aren‘t only important in that way. In fact, when we want to lose weight, we‘re actually looking to burn calories. Calories are burnt through exercising or naturally used by your body. Hence if you‘re looking to lose weight, counting calories is a highly effective method to
use. In many cases, this is our first step towards a healthier, fitter life.

Don‘t know where to start? You ca n give My Fitness Pal— a fitness website,calorie counter, fitness tracker, community and smartphone app. This nifty little
app has the power to help you keep on track with your diet, keep on track of your daily calories and even nutritional values, to ensure you get healthy amounts of food every day. Give this free app a try if you‘re starting out with this diet.

1 – Related Articles : Origins Of The Mediterranean Diet 
2 –Related Articles : Typical Food Types Used In Mediterranean Diet
3-  Related Articles : The Science Behind The Mediterranean Diet

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