THE MEDITERRANEANDIET The Mediterranean diet is not simply a diet. It is a healthy eating pattern, based on the traditional cultures and cooking styles of the countries which border on the Mediterranean Sea.
Recommendations of the Mediterranean Diet • Exerciseabout 30 minutes every day. • Eat plenty of fruit, vegetables and legumes. • Consume healthy fats such as olive oil and canola oil. • Use herbs and spices instead of salt to flavor foods. • Eat small portions of nuts. • Drink red wine, in moderation. • Eat fish or shellfish at least twice a week. • Limit the consumption of red meat.
Daily products 1. GRAINS AND NUTS • Grains are the main sources of carbohydrates in the Mediterranean Diet. They help reduce the risk of heart disease by decreasing cholesterol and blood pressure. • Incorporate beans, nuts, cereals and seeds in your daily diet. A handful of nuts is a healthy option for your late afternoon snack
Daily products 2. FRUIT, VEGETABLES • Eat 7-10 pieces of fresh fruit and vegetables servings each day. • Fruit and vegetables are important sources of fiber, antioxidants and vitamins. • A serving of fruit is a healthy option for your late afternoon snack.
Daily products 3. Dairy products & Oil • Cheese and yogurts are excellent sources of calcium in the Mediterranean Diet. Ideally, they should be low-fat. • Olive oil is the principal source of fat in the Mediterranean Diet Food Pyramid. It contains antioxidants such as the vitamin E.
Daily products 4. Beverage (water & red wine) • Drink 6 Glasses of water a way. • Drink wine in moderation. Red wine is a powerful antioxidant and a rich source of phytonutrients. • Studies have shown that men and women who drink little alcohol live longer than non-drinkers.
Weekly products 1. (Oily) Fish & Poultry • Fish and poultry should be your main sources of animal products in the Mediterranean Diet, because they are excellent sources of protein. • People should eat oily fish (tuna, mackerel, salmon, trout, herring, and sardines)weekly. Oily fish is a great source of omega-3 fatty acids.
Weekly products 2. Eggs, bread & sweets • Eat less than 4 eggs per week because egg yolks are high in cholesterol. • Avoid sweets, white bread, biscuits, breadsticks, and refined carbohydrates. • Don’t eat sweets more than a few times per week, because they contain trans-fatty acids.
Monthly products 1. Red Meat and cured meat (insaccati) • Eat red meat sparingly. • Avoid bacon, sausage, and other processed or high fat meat: red meat can cause gout.
General recommendations • Avoid manufactured products and replace them with fresh and natural food. • Sunshine and moderate physical activity are important components of the Mediterranean Diet, too.
BENEFITS of the Mediterranean Diet • The Mediterranean diet is the best way to reduce the risk of heart disease. • It helps the Mediterranean populations to live a healthier, longer life.