作为地中海饮食之一，意大利饮食在美味之余更拥有健康和低脂的特点。顾名思义，地中海饮食正是地中海地区的饮食，西至西班牙，东至中东均包括在内。根据研究显示，意大利及地中海饮食能够远远减小一些致命疾病的发病几率。那么地中海饮食需要包括哪些元素，如何搭配才合理呢？就让小编来给你简单讲解地中海饮食的基本知识。
Know as one of the world’s famous types of food, Italian cuisine is typically Mediterranean. The Mediterranean diet plan is a combination of the traditional cooking styles of the countries surrounding the Mediterranean Sea -- from Spain to the Middle East. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases. So What Foods should Mediterranean diet included? How to make the best match? Hereunder is some basic knowledge.
How to Follow a Mediterranean-Style Diet：
•尽可能多食用植物食品，例如水果；
Eat mostly plant foods like fresh fruits and vegetables.
•尽量食用全谷物（仅脱去种子外面的谷壳的完整谷物食品，保留完整的胚芽与糊粉层），例如糙米就比白米或精米要好；
Choose whole grains instead of refined grains. For example, eat brown rice instead of white rice.
•将豆类蔬菜、鱼、家禽以及坚果作为首要蛋白质来源；
Make legumes, fish, poultry, and nuts your primary sources of protein.
•烹饪时尽量用橄榄油，避免使用黄油；
Replace butter with olive oil, especially when cooking.
•使用草本植物和香料代替盐；
Use herbs and spices to flavor foods instead of salt.
•每月食用红肉次数减少至1至2次
Limit servings of red meat to 1-2 times per month.
•每周食用红肉和奶酪次数限制在2到3次
Limit servings of cheese and milk to 2-3 times per week.
•喝红葡萄酒（可选）
Drink red wine (optional).
What Foods Should I Choose?
地中海饮食可包括：
The Mediterranean diet includes...
•水果可选择苹果、草莓、杏以及奇异果；
Fresh fruits like apples, strawberries, apricots, peaches, and kiwis.
•蔬菜可选择绿皮西葫芦、茄子、菠菜、辣椒、球芽甘蓝、西兰花以及花菜；
Vegetables like zucchini, eggplants, spinach, peppers, sprouts, broccoli, and cauliflower.
•全谷物可选择面包、意面、皮塔饼（希腊及中东食物）、批萨以及糙米；
Whole wheat grain foods like bread, pasta, pita, pizza, and brown rice.
•脂肪同样是人们摄取的元素，在地中海饮食中，特级初榨橄榄油是烹饪首选；
The primary source of fat in the Mediterranean is extra virgin olive oil.
•坚果，例如杏仁、核桃和开心果中，都蕴含着大量的健康脂肪，而例如鲭鱼、沙丁鱼、金枪鱼和三文鱼中则含有丰富Ω - 3脂肪酸；
Nuts, such as almonds, walnuts, and pistachios, are high in healthful fats. Fatty fish like mackerel, sardines, tuna, and salmon are rich in omega-3 fatty acids.
•红酒也是地中海饮食中的重要组成部分。男性适合每日喝2杯红葡萄酒，女性则是1杯为宜。
The Mediterranean diet includes a moderate amount of red wine. Men can drink 2 glasses per day while women can have 1 glass per day.
以上便是地中海饮食的基本知识。尽管目前有许多推荐食谱，但地中海饮食并没有固定的标准，即便是在不同的地中海国家，他们所吃的食物也会有所不同。因此地中海食谱并不会像其他减肥食谱或者健康食谱一样单调，每天都可有不同的搭配。
Those are the basic knowledge of Mediterranean diet. There is no one “right” way to do this diet. There are many countries around the Mediterranean Sea and they didn’t all eat the same things. Though it is healthy, it won’t be boring and people can enjoy the diversity everyday.
