The Mediterranean diet may sound distant, but is it suitable for Taiwan? The Mediterranean diet is based on a set of basic principles. By making a few adjustments to fit Taiwanese eating habits, it can easily be transformed into "Taiwanese" flavors, allowing people in Taiwan to enjoy Mediterranean-style cuisine.
So, what exactly is the Mediterranean diet? What are its health benefits? Let Heho nutritionist Liu Siyu introduce the five major health benefits of the Mediterranean diet.
Nutritionist Liu Siyu. (Image: Heho Health)
Summary:
- What is the Mediterranean diet?
- How to follow a Taiwanese Mediterranean diet
- What are the benefits of the Mediterranean diet?
- Benefit 1: Weight loss
- Benefit 2: Cardiovascular protection
- Benefit 3: Dementia prevention
- Benefit 4: Anti-depression
- Benefit 5: Anti-aging
What is the Mediterranean diet? The Mediterranean diet refers to the traditional eating habits of the Mediterranean coastal regions, which focus on a rich intake of vegetables, fruits, whole grains, fish, seafood, dairy products, nuts, and olive oil.
https://news.immigration.gov.tw/NewsSection/Detail/d9cff066-7780-4101-8dea-53d89cbb3f41?lang=TW
Catechins have antioxidant effects. (Image: Heho Health)
However, the Mediterranean diet does not emphasize specific amounts of food intake. If unsure how to plan your meals, it is recommended to refer to the Harvard "Healthy Eating Plate" concept to plan each meal's intake and avoid excessive calorie consumption leading to weight gain.
- Vegetables and fruits: Fill half of your plate with a variety of colorful vegetables and fruits.
- Whole grains: Make up one-quarter of your plate with natural and minimally processed starches such as oats, barley, and brown rice.
- Protein: Another quarter of your plate should be protein sources like shrimp, crab, fish, shellfish, and chicken. Consume fish at least twice a week and avoid processed red meats like sausages, jerky, and ham.
Fats: Use moderate amounts of plant-based oils, emphasizing healthy fats such as https://news.immigration.gov.tw/NewsSection/Detail/E6D6C231-3C5A-4747-B269-AB0710B04B60?lang=TW
- olive oil and avocado oil.
How to follow a Taiwanese Mediterranean diet Taiwan has abundant local ingredients available year-round, offering a variety of vegetables and fruits. Therefore, following the Mediterranean diet principles is not difficult. Focus on using high monounsaturated fat tea seed oil (camellia oil) for cooking instead of olive oil. Common Taiwanese fish such as mackerel, saury, and capelin are rich in Omega-3 fatty acids. For seasoning, use ginger, basil, onions, garlic, and turmeric powder instead of salt to reduce sodium intake.
Red wine, rich in resveratrol and polyphenols, is a part of the Mediterranean diet. However, it is not necessary to drink red wine; green tea and oolong tea also contain catechins and flavonoids, which have antioxidant properties and help maintain cardiovascular health
