Cretan diet: vegetables, fruits and whole grains
Fresh vegetables and fruits for vitamins
Water, fibers, minerals, antioxidants and vitamins: fresh vegetables and fruits are full of good things for our body. Plus, they’re low in calories!
- Our advice : prefer fresh vegetables, which have more vitamin C than cooked ones. Think of raw vegetables ready with a knife: tomatoes, endives, cucumbers… On the fruit side, we eat three fresh fruits a day, as well as two or three dried fruits (apricots, figs…).
Whole grains against diabetes
Fibers and nutrients are concentrated in the cereal envelope. Whole starches are much healthier than their refined counterparts (white bread, white pasta, etc.). Brown rice contains 3 times more fibre, vitamins and minerals than white rice. They also keep insulin levels stable, preventing snacking and fatigue, and ultimately limit the onset of diabetes. Legumes (lentilsbeans, chickpeas, etc.) are rich in protein and group B vitamins.
- Our advice : cereals, starchy foods and legumes can also be eaten cold, in salads. Do not hesitate to vary the ways of preparing them.
Good fats for the arteries
Poor in red meat, butter or fresh cream, the Mediterranean diet favors fish, olive oil and oilseeds. Results : a balanced diet in Fatty acids which reduces the risk of tightening of the vessels and therefore of vascular accidents.
- Our advice : do not limit yourself to olive oil! Walnut, rapeseed and soybean oils are also excellent because they are rich in omega-3.
Cretan diet: fish and grilled meats
Cholesterol lowering fish and poultry
Sardines, scorpion fish, sea bream, crabs… We feast on fish and seafood in the coastal regions. In addition to their good quality lipids, they provide the iodine necessary for the functioning of the thyroid which regulates energy metabolism, and therefore weight. Want meat? Opt for Poultry which is high in protein and low in fat and cholesterol if you don’t eat the skin.
- Our advice : fatty fish (salmon, mackerel, tuna…) twice a week and lean fish (haddock, sea bass, cod, hake, sea bream, cod…) once or twice.
Don’t forget eggs for their protein and essential fatty acids (Omega 3), but don’t eat more than 4 a week if you’re watching your cholesterol. And always buy them organic (the amount of fatty acids depends on it).
The right cooking
We avoid adding fat and we try not to lose minerals. For meat, we like skewers and grilled meats. As for vegetables, they are stewed, simmered in dishes or stuffed in the oven.
A menu to feel light and in great shape
- Breakfast
Infusion of thyme without sugar, 3 slices of wholemeal bread (50g) with fresh goat cheese and 1 peach.
- Lunch
150g of cucumbers and tomatoes + 1 tbsp. tablespoons of olive oil, 120g of baked cod, 200g of ratatouille and 100g of brown rice. For dessert: 3 apricots.
- Having dinner
80g of raw ham accompanied by a salad of lamb’s lettuce, fennel, beetroot (200g) + 1 tbsp. tablespoon rapeseed oil, vinegar, mustard and 1 slice of wholemeal bread. For dessert, 1 yogurt with 1 tbsp. honey and 1 tbsp. crushed hazelnuts.
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