Healthy Diets and Eating Habits for Well-being

Mediterranean Diet

Key Components

• Grains: Rice, wheat, bread, and pasta (rich in complex carbohydrates).
• Fruits and Vegetables: Rich in vitamins, minerals, and fiber.
• Fish, Meat, and Legumes: Important protein sources.
• Olive Oil: Primary cooking fat.

Other important aspects include an active lifestyle, enjoying meals as a social activity, and using local, traditional foods.

Special Diets

Types of Special Diets

• Low Cholesterol Diet: Limits saturated and trans fats (e.g., red meat, sweets).
• Low Salt Diet: Uses seasonings instead of salt; recommended for hypertension.
• Gluten-Free Diet: Excludes gluten (found in wheat and some other grains).
• Diabetes Diet: Avoids simple sugars but allows complex carbohydrates; emphasizes regular mealtimes.
• High/Low Calorie Diets: Adjusts calorie intake for weight gain or loss while maintaining a balanced diet.

Obesity-Related Health Problems

Obesity, caused by chronic overeating and a sedentary lifestyle, increases the risk of:

• Diabetes
• Cardiovascular Disease
• Several Types of Cancer

Recommendations for a Healthier Diet

• Eat breakfast daily.
• Follow a varied and moderate eating plan.
• Consult a doctor before dieting or taking weight-loss medication.
• Know your BMI.

Recommendations for Preventing Obesity

• Maintain regular mealtimes.
• Eat slowly and mindfully.
• Stay active (walk, bike, etc.).
• Make time for exercise.

Anorexia and Bulimia

Anorexia Nervosa: Characterized by fear of weight gain and distorted body image. Symptoms include restrictive eating and excessive exercise, leading to severe physical and psychological harm. 10-15% of anorexics die from malnutrition.

Bulimia: Often co-occurs with anorexia; involves binge eating followed by purging (e.g., vomiting).