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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.
The Mediterranean Diet Pyramid is a guide to healthy lifestyle.
Recommendations of the Mediterranean Diet
Exercise about 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.
3Daily products 1. GRAINS AND NUTSGrains 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, VEGETABLESEat 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 & OilCheese 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 & sweetsEat less than 4 eggs per week because
egg yolks are high in cholesterol. Avoid sweets, white bread,
biscuits, breadsticks, and refined carbohydrates. Dont eat sweets
more than a few times per week, because they contain trans-fatty
acids.
Monthly products1. 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.
10General recommendationsAvoid manufactured products and replace
them with fresh and natural food. Sunshine and moderate physical
activity are important components of the Mediterranean Diet,
too.
BENEFITSof the Mediterranean DietThe Mediterranean diet is the
best way to reduce the risk of heart disease. It helps the
Mediterranean populations to live a healthier, longer life.
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