The Mediterranean Diet identifies a nutritional model based on a food bitudini and cultural traditions of the countries of the Mediterranean basin, particularly Italy, Spain and Greece. In 2010 it was declared by UNESCO Intangible Cultural Heritage of Humanity.
His discovery is owed to the biologist and American researcher Ancel Keys in the first half of the '900 he realized that the incidence of cardiovascular disease mortality was significantly lower in the populations of the countries of the Mediterranean basin than in other countries. This led to the hypothesis that the characteristic of that area power, despite the high consumption of vegetable fats such as olive oil, was a preventive factor against the onset of the main heart disease. From here she is taken to start a search involving seven countries, called "Seven Countries Study", which confirmed that in Mediterranean populations mortality from cardiovascular disease was much lower compared to other countries, such as the Nordic countries, where the diet was much richer saturated fat and red meat.
The principles on which is based the Mediterranean Diet,
They are enclosed in the Italian Food Pyramid, where as they proceed from the base to the apex, are given food and weekly of the same.
We see then that the Mediterranean diet prefers the consumption of vegetable proteins (legumes) compared to those animals (meat, fish, eggs and dairy products) and uses of plant origin fats (olive oil). It provides for the daily consumption of complex carbohydrates (pasta , bread, cereal, preferably raw or whole) and plenty of fruits and vegetables.Restrains the simple sugars (sugar, sweets, etc.), And refined flours, which are positioned near the apex of the pyramid. They go also reduced sausages and animal fats (butter, lard, fatty cheese, cream, etc.). .
The calorie content of the diet is based on the needs of each person and nutrients are broken down into the following percentages: 55-60% carbohydrates (of which only 10% of simple carbohydrates), 10-15% protein, 30-35% fat ( wherein less than 10% saturated).
To construct a pattern of Mediterranean diet is sufficient to rely on Italian Food Pyramid. At the base we find the food to be consumed on a daily basis, as you climb those to be consumed less frequently.
We find first of all physical activity, conviviality and seasonality of foods, which represent the basic principles of the diet.
The first step is water, recommended in quantities of 1 liter and a half per day equal to 8 glasses. Going up, we find the unrefined grains (bread, pasta and rice, spelled, barley, oats, corn, etc.) And fruit and vegetables in season. Their consumption should be daily.
Then there is the vegetable fats (olive oil and nuts dried fruit) and fresh dairy products (milk, yogurt, low-fat cheese). Climbing further, the proteins to be preferred as the second plates or legumes (beans, chickpeas, lentils, peas, beans), fish, eggs, white meat. Going true the apex finally find the animal fats, sausages and red meat, simple sugars and sweets.
Obviously eating in moderation and respecting the portions on the basis of its needs, even with the Mediterranean diet can lose weight in a gradual, steady and durable.
EXAMPLE OF FOOD MEDITERRANEAN
(Higher portions per men, lower for women)
1 cup (200 grams) or 1 cup (150 grams) of semi-skimmed milk or low-fat yogurt 1 White
1-2 of toasted wholemeal bread with fruit jam or 30-40 grams of whole grains or 30-40 grams of oatmeal
1 fruit of your choice season (150 gr)
tea or coffee without sugar
of seasonal fruit (150-200 g serving)
of seasonal fruit (portion to 150-200 g) or low-fat yogurt 1 White
2-3 times per week
Pasta or brown rice or barley or barley or couscous (70-90 grams) with tomato or choice seasonal vegetables, salad or choice seasonal vegetables, 1 fruit of your choice season.
2-3 times per week
Cereal porridge (30-40 grams of barley, brown rice or barley) with legumes (60-80 grams of beans, lentils or chickpeas), salad or choice of seasonal vegetables, 1 fruit of your choice season.
1-2 times per week
Pasta or brown rice (60-80 grams) with shellfish (100-120 g total), salad or choice of seasonal vegetables, 1 fruit of your choice season.
As a sauce 2 teaspoons extra virgin olive oil, other condiments (vinegar, lemon, herbs, spices) choice
1 to week:
Minestrone of seasonal vegetables (amount of your choice), cereals (20-30 g) and legumes (40-50 grams), mixed salad of the season, 1-2 slices of toasted wholemeal bread
1 to week
1-2 boiled eggs or omelette with broccoli or asparagus or zucchini or potatoes, hearty side dish of salad or seasonal vegetables of your choice, 1-2 slices of toasted wholemeal bread
1 to week
Cottage cheese or cottage cheese (150-180 g), hearty side dish of salad or vegetablesseason optionally 1-2 of toasted wholemeal bread
2 times a week
White meat (120-150 g) or lean red (120-150 g), hearty side dish of salad or seasonal vegetables of your choice, 1-2 slices of toasted wholemeal bread
2 times a week
White fish (180-200 grams) or blue (120-150 g), hearty side dish of salad or seasonal vegetables of your choice, 1-2 slices of toasted wholemeal bread
As a sauce 2 teaspoons extra virgin olive oil, other condiments (vinegar, lemon, herbs, spices) choice.
For us it is very important to remember the following:
Any news or advice on diets or diets contained on the site www.dietaonline.it shall be construed for informational purposes only. This information should never replace the personal advice of a dietician or nutritionist. Therefore, any decision taken on the basis of these indications must be understood as a personal and according to their own responsibilities. An indicative food program in fact, can not in any way a substitute for the medical choices, which is always the decision maker and the final charge.