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-Nutrition experts recommend following the Mediterranean Diet pattern through healthy foods and physical activity
-The Mediterranean Diet does not include only one group of foods, but takes into account its way of preparation and consumption, focusing on socialization
Madrid, October 16, 2024. Every October 16 we celebrate World Food Day, established by the Food and Agriculture Organization of the United Nations in 1979. On the occasion of the celebration, experts remind us of the importance and the benefits that the Mediterranean Diet provides to maintain a healthy diet.
In recent decades, problems related to diet and health have led to a growing increase in pathologies such as certain types of cancer, type II diabetes, hypertension and cardiovascular diseases, in addition to a significant increase in obesity figures.
The Mediterranean Diet, declared intangible heritage of humanity by UNESCO, is the basis of a lifestyle and diet that is made up of plant foods, including fruits and vegetables, along with legumes, cereals, nuts and olive oil, as well as the consumption of eggs and dairy products. In moderation, it is followed by foods of animal origin where fish consumption prevails.
Also the Spanish Society of Community Nutrition (SENC)[1] includes these food recommendations in its Healthy Eating pyramid, as well as optional, moderate and responsible consumption of fermented beverages, such as beer, in the case of healthy adults. And this drink, due to its low alcohol content, reduced calorie content and its preparation with natural ingredients[2]could be part of a healthy diet within the current Mediterranean Diet.
Dr. Rosa Ortega, University Professor, Department of Nutrition and Food Science, Faculty of Pharmacy, Complutense University of Madrid, states that “the Mediterranean Diet is not only the consumption of one type of food, since it is a lifestyle in which carrying out physical activity adapted to our personal characteristics is essential along with the way of preparation, the time and the environment where the food is consumed.
As for drinking, let’s remember that the essential thing is to be well hydrated, for which you have to drink around two liters of water a day.”
“There are people who enjoy the consumption of fermented drinks, and in that case we remember that in the Mediterranean diet they must be consumed accompanied by food, in a social and convivial environment and, of course, in moderate quantities and always by healthy adults. ”, emphasizes Dr. Ortega. Furthermore, remember that “to lead a healthy life, the important thing is to focus on the set of habits that make up our lifestyle, not on them independently. This is what will mark our quality of life and our health.”
Thus, Dr. Rosa Ortega lists a series of tips to achieve a balanced diet and maintain healthy lifestyle habits:
Plan your meals in advance: a good trick is to dedicate the weekend or Sunday afternoons to planning the menu for the entire week. This way we will avoid “eating the first thing we catch” or “falling into unhealthy temptations when we have nothing planned.”
Eat the number of meals you need to stay satisfied: you can have 5 meals if it suits you better, or reduce it to 3 if you don’t usually feel hungry between meals.
Introduce lots of greens, vegetables and fruits. The WHO has identified low intake of certain foods such as fruits and vegetables as key risk factors for the development of chronic diseases. They must be eaten daily.
Reduce added sugar: Try to reduce sugar if you sweeten coffee or yogurt; and also if you consume sugary products. Consider sugar as a seasoning for sporadic use.
The best thing you can season or cook with is, without a doubt, virgin olive oil. Your arteries, and your health in general, will thank you.
If you are an adult and you like to have a beer with food, remember that it can be included in a healthy diet, but always accompanied by food and in a moderate and responsible way. Beer has a low alcohol content and a low caloric content and moderate beer consumption is understood to be an amount of between 400-600 ml/day in men and between 200-300 ml/day in women.
And of course, drink enough water throughout the day. The advice to drink water when we are thirsty is valid and applicable, but if you are one of those who forget to drink often, try to carry a bottle on hand and drink from time to time.
Furthermore, we cannot forget to practice physical exercise, another key factor in achieving a healthy lifestyle:
It is essential to include enough planned physical activity and strength exercises. Leading an active life or trying to go for a walk more from time to time (10,000 steps a day) is not the same as doing physical exercise with at least moderate intensity several times a week. We need to plan an activity: gym, cycling, swimming… each person can choose the one they like the most, but do at least 2-3 sessions a week of medium intensity so that the health benefits it provides are effective.
Forum for Beer and Lifestyle Research
The Forum for Beer and Lifestyle Research (FICYE) is an entity that aims to deepen the knowledge of beer, promoting and sharing scientific research on the product, its moderate consumption and its relationship with lifestyle; always remembering that excessive alcohol consumption is harmful and, therefore, has no place in a healthy lifestyle. For more information, consult our website: http://www.ficye.es
Issuer: The Forum for Beer and Lifestyle Research (FICYE)
For more information:
Ana Álvarez / [email protected]
Tel: +34 913 84 67 14