The Mediterranean Diet. This diet, is considered much more than just a diet, it’s a way of life. Combining: daily

exercise, sleeping patterns and a good nutrition.

Matter of fact, in 2010 it

was declared as intangible

cultural heritage by

UNESCO.

The Mediterranean Diet is

typical of the Mediterranean

Countries (Spain, Portugal,

Italy, France, Greece,

Morocco, Cyprus, Croatia &

Malta. But we’re going to

focus mainly on Spain.

What does it consist of? Food: There’s a sort of hierarchy regarding food. With: Vegetables, fruits, nuts, seeds,

legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive

being the most regular types of food in this diet. They should be eaten, nearly daily.

Then comes: poultry, eggs, cheese and yogurt. Being eaten once or twice a week. And then

read meats, preferably being eaten no more than twice a month.

Sugary drinks, added sugars, processed meat, and refined and processed foods don’t belong

in this diet.

The fruits and vegetables used are those that are in season. That’s why gazpacho and

salmorejo (Which contains lots of tomato) are typical of the summer and spring seasons.

This order is reflected and best seen in the food pyramid of the mediterranean diet:

Social Dining:

A very important factor in the mediterranean diet is: eating surrounded by friends or

family. This gives an opportunity to catch up on what is going on, socialize, share interesting

stories, etc.

This helps bring people closer, and understand each other better.

Also, many studies show that people who eat together feel happier and more

satisfied in general.

Nutrient balance in the Mediterranean Diet:

-Carbohydrates: they provide 50% of daily energy intake. Preferably complex

carbohydrates (Pasta, rice, bread, potatoes, legumes). Also fruits and vegetables are rich in

fibre, and they provide vitamins, minerals and antioxidant capacity.

-Lipids: they provide 35% of energy intake. Unsaturated fats (Vegetables fats: olive

oil, nuts) are much preferable to saturated fats (Animal origin) with the exception of blue

fish (Mackerel, tuna, sardines…)

-Proteins: they provide 15% of energy intake. They help regenerate the body’s tissue.

Its Benefits. 1. Less risk of suffering heart problems.

2. Less risk of suffering diabetes.

3. Prevents hypertension.

4. Longer life expectancy.

5. It improves cognitive functions.

6. Less risk of suffering cancer.

7. Less risk of suffering Parkinson’s

Typical spanish dishes. Paella: Originally from the Spanish region of Valencia it has become one of the most known

dishes of Spanish Cuisine internationally.

Its ingredients are: Chicken, rabbit, saffron, tomato, green beans, rice, artichoke, extra virgin

olive oil and salt.

Salmorejo: It originated in the

southern region of Spain: Andalucía.

It’s a kind of cold purée, with it’s main

ingredients being: Tomato, bread,

extra virgin olive oil, vinegar, garlic &

salt. As a compliment you can add

some diced ham, and hard egg on top.

Tortilla de Patatas: Also known as:

Spanish Omelette, it consists of,

fried potatoes (With extra virgin

olive oil) and beaten eggs. Also

some people like to put onion in it.

It is only has three ingredients, so

technique is very important.

Espeto: Typically seen in the coast of Malaga (Province in Andalucia. South of Spain)

It consists of skewed sardines cooked over hot coals, with some salt. As we said before this

is normally done at the beach.

BIBLIOGRAPHY :

Wikipedia

https://www.jamieoliver.com/news-and-features/features/mediterranean-diet/

https://medicalxpress.com/news/2017-03-people-happy.html (Shutterstock)

https://www.hosteleriasalamanca.es/reportajes/tematicos/dia-internacional-tortilla-patata.php

http://www.eladerezo.com/recetas/receta-de-paella.html

https://lacocinadetesa.blogspot.com/2016/07/salmorejo-cordobes-receta-tradicional.html

https://www.heraldo.es/noticias/sociedad/2018/02/19/el-senado-quiere-que-espeto-sardinas-sea-patrimonio-humanidad-1225832-310.html

https://localrootsnyc.com

https://indianexpress.com/article/lifestyle/health/eat-fatty-fish-to-cut-your-heart-disease-risk-5143710/ (Thinkstock Image)

https://www.herkkusuu.fi/7-ruokaa-jotka-voit-pelastaa-sen-jalkeen-kun-ne-ovat-pilaantuneet/ (Adobe Stock)