Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Mediterranean diet
The Mediterranean diet is a typical diet of the Mediterranean sea basin, even if not all the coastal areas that face it make consumption;
To date the Mediterranean diet has undergone a notable mutation both in its nutritional components, and in the portions on it determined; calorie intake, glycemic load, lipid amount, etc. they are increased, while the average energy expenditure of the basin populations has been drastically reduced.
The following will then be reproduced a food scheme more faithful to the original Mediterranean diet, which initially respected the following requirements:
- Wide consumption of: raw cereals (spelled, barley, rye, buckwheat, sorghum, etc.), legumes (beans, lentils, chickpeas, etc.), seasonal vegetables, native fishery products (especially fish) ... maybe milk and yogurt
- Low consumption of: extra virgin olive oil, whole sea salt, sweet fruit, white meat, aged cheeses, red wine, eggs and dried fruit
- Almost absent: condiment fats of animal origin, red meat (especially pork and beef), sweet foods.
Other foods have appeared later, such as pasta, which from the moment energy consumption has dropped drastically (modern age) has begun to cause a considerable imbalance in the energy introduced compared to that consumed; the same applies to bread.
Nutrients of the Mediterranean Diet
The strength of the Mediterranean diet is represented by the combination of many nutraceutical foods contextualized in a balanced diet; the molecules of greatest interest are:
- Thermolabile vitamins, but scarce in today's diet
- Mineral salts less present in the contemporary diet including iodine, potassium, magnesium, zinc and selenium
- Dietary fiber (from 30g / day upwards)
- Polyunsaturated and essential fatty acids (ω3, ω6 and ω9, hypocholesterolemizing, hypotriglyceridemic, hypo-tensive, anti-thrombotic, etc.)
- Lecithins (cholesterol-lowering phospholipids)
- Antioxidants (vitamins, mineral salts, polyphenols, etc.)
- Phytosterols (estrogenic molecules contained in vegetables with cholesterol-lowering power)
- Complex carbohydrates greater than simple ones
- Vegetable protein in greater quantities than the diet mainly rich in meat and eggs
All associated with a very high level of physical activity.
NB. Several studies on the general population have shown that the Mediterranean diet is remarkably athero-protective, meaning that it significantly reduces the chances of inauspicious events linked to the deposition of cholesterol in the arteries, therefore to the formation of atherosclerotic plaques; it also protects against high blood pressure as well as some cancers of the digestive system. The Mediterranean diet moderates the risk of myocardial infarction and cerebral stroke.
The Mediterranean diet is the basis of the classic nutritional distribution of Italian diet therapy, namely:
- Lipids at 25-30% of kcal tot
- 12% proteins or calculated on a coefficient of 0.75g / 1.2g per kg of desirable physiological weight
- Carbohydrates for all remaining energy
- Alcohol, max 2 alcoholic units per day.
Example Mediterranean diet
INDICATED FOR
- Gardener, likes red wine.
| Sex | Male | |||
| Age | 42 | |||
| Stature cm | 180 | |||
| Wrist circumference cm | 18.5 | |||
| Constitution | Robust | |||
| Stature / wrist | 9.7 | |||
| Morphological type | normolineo | |||
| Weight kg | 80 | |||
| Body mass index | 24.7 | |||
| Desirable physiological body mass index | 24.1 | |||
| Desirable physiological weight kg | 78.1 (78-79) | |||
| Basal kcal metabolism | 1784.8 | |||
| Coefficient of physical activity level | Moderate, no aus 1.7 | |||
| Kcal energy expenditure | 3034.2 | |||
| Diet | NORMO CALORICA | 3034, 2Kcal | ||
| Lipids | 30% | 910, 3Kcal | 101, 1g | |
| Protein | 1.2g / kg | 378, 9Kcal | 93, 7g | |
| Carbohydrates | 51.7% | 1567, 2kcal | 417, 2g | |
| Alcohol | 25, 4g | |||
| Breakfast | 15% | 455kcal | ||
| Snack | 10% | 303kcal | ||
| Lunch | 30% | 910kcal | ||
| Snack | 10% | 303kcal | ||
| Dinner | 30% | 910kcal | ||
| Snack | 5% | 151kcal | ||
Translation of the day 1
NB : Some weights can be evaluated without the aid of a scale, for example:
- Liquid 250-300ml / g = 1 cup
- Liquid 5g = 1 tsp
- Liquid 10g = 1 tbsp
- Grain 10g = 1 tbsp
- Fruit or vegetable 200g = medium size
- Fruit or vegetable 300g = large size
- Walnut kernel, almond, pecan nut, hazelnut = 3g
- Bread 20-25g = small slice
- Bread 30-35g = large slice
Example Mediterranean Diet - Day 1
| Breakfast, about 15% kcal TOT | |||
| Sheep's milk | 200ml, 216 kcal | ||
| Apple with peel | 200g, 104kcal | ||
| Rye bread | 50g, 129kcal | ||
| Snack, about 10% kcal TOT | |||
| walnuts | 30g, 183.6kcal | ||
| Rye bread | 50g, 129kcal | ||
| Lunch, about 30% kcal TOT | |||
| Barley stew | |||
| Barley | 100g, 354kcal | ||
| Lettuce | 100g, 18kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Rye bread | 50g, 129kcal | ||
| Pear | 200g, 116kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 200g, 138kcal | ||
| Rye bread | 50g, 129kcal | ||
| Dinner, about 30% kcal TOT | |||
| Grilled mackerel | |||
| Mackerel or mackerel | 150g, 307.5kcal | ||
| Ripe beans | 100g, 117kcal | ||
| Salad tomato | 200g, 32kcal | ||
| Rye bread | 50g, 129kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 5% kcal TOT | |||
| Rye bread | 50g, 129kcal | ||
| Goat cheese | 20g, 90.4kcal | ||
Example Mediterranean Diet - Day 2
| Breakfast, about 15% kcal TOT | |||
| Sheep's milk | 200ml, 216 kcal | ||
| Apple with peel | 200g, 104kcal | ||
| Rye bread | 50g, 129kcal | ||
| Snack, about 10% kcal TOT | |||
| almonds | 30g, 174.3kcal | ||
| Rye bread | 50g, 129kcal | ||
| Lunch, about 30% kcal TOT | |||
| Rye soup | |||
| Rye | 100g, 334kcal | ||
| Radicchio | 100g, 23kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Rye bread | 50g, 129kcal | ||
| Pear | 200g, 116kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 200g, 138kcal | ||
| Rye bread | 50g, 129kcal | ||
| Dinner, about 30% kcal TOT | |||
| Rabbit in a saucepan | |||
| Rabbit meat | 200g, 276kcal | ||
| Ripe chickpeas | 120g, 133.6kcal | ||
| Fennel | 200g, 62kcal | ||
| Rye bread | 50g, 129kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 5% kcal TOT | |||
| Rye bread | 50g, 129kcal | ||
| Goat cheese | 20g, 90.4kcal | ||
Example Mediterranean Diet - Day 3
| Breakfast, about 15% kcal TOT | |||
| Sheep's milk | 200ml, 216 kcal | ||
| Apple with peel | 200g, 104kcal | ||
| Rye bread | 50g, 129kcal | ||
| Snack, about 10% kcal TOT | |||
| Hazelnuts | 30g, 188.4kcal | ||
| Rye bread | 50g, 129kcal | ||
| Lunch, about 30% kcal TOT | |||
| Boiled sorghum | |||
| Sorghum | 100g, 339kcal | ||
| Rocket salad | 100g, 25kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Rye bread | 50g, 129kcal | ||
| Pear | 200g, 116kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 200g, 138kcal | ||
| Rye bread | 50g, 129kcal | ||
| Dinner, about 30% kcal TOT | |||
| Octopus with potatoes | |||
| Octopus | 300g, 246kcal | ||
| Potatoes | 200g, 154kcal | ||
| Ripe chickpeas | 90g, 105.9kcal | ||
| Rye bread | 50g, 129kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 5% kcal TOT | |||
| Rye bread | 50g, 129kcal | ||
| Goat cheese | 20g, 90.4kcal | ||
Example Mediterranean Diet - Day 4
| Breakfast, about 15% kcal TOT | |||
| Sheep's milk | 200ml, 216 kcal | ||
| Apple with peel | 200g, 104kcal | ||
| Rye bread | 50g, 129kcal | ||
| Snack, about 10% kcal TOT | |||
| walnuts | 30g, 183.6kcal | ||
| Rye bread | 50g, 129kcal | ||
| Lunch, about 30% kcal TOT | |||
| Millet polenta | |||
| Mile | 80g, 340.2kcal | ||
| Lettuce | 100g, 18kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Rye bread | 50g, 129kcal | ||
| Pear | 200g, 116kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 200g, 138kcal | ||
| Rye bread | 50g, 129kcal | ||
| Dinner, about 30% kcal TOT | |||
| Bonito steak | |||
| Palamita | 150g, 265.5kcal | ||
| cicerchie | 100g, 103kcal | ||
| Salad tomato | 200g, 32kcal | ||
| Rye bread | 50g, 129kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 5% kcal TOT | |||
| Rye bread | 50g, 129kcal | ||
| Goat cheese | 20g, 90.4kcal | ||
Example Mediterranean Diet - Day 5
| Breakfast, about 15% kcal TOT | |||
| Sheep's milk | 200ml, 216 kcal | ||
| Apple with peel | 200g, 104kcal | ||
| Rye bread | 50g, 129kcal | ||
| Snack, about 10% kcal TOT | |||
| almonds | 30g, 174.3kcal | ||
| Rye bread | 50g, 129kcal | ||
| Lunch, about 30% kcal TOT | |||
| Buckwheat stew | |||
| Buckwheat | 100g, 343kcal | ||
| Radicchio | 100g, 23kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Rye bread | 50g, 129kcal | ||
| Pear | 200g, 116kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 200g, 138kcal | ||
| Rye bread | 50g, 129kcal | ||
| Dinner, about 30% kcal TOT | |||
| Roast chicken | |||
| Medium chicken, only meat | 200g, 228kcal | ||
| Ripe broad beans | 150g, 106.5kcal | ||
| Fennel | 200g, 62kcal | ||
| Rye bread | 50g, 129kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 5% kcal TOT | |||
| Rye bread | 50g, 129kcal | ||
| Goat cheese | 20g, 90.4kcal | ||
Example Mediterranean Diet - Day 6
| Breakfast, about 15% kcal TOT | |||
| Sheep's milk | 200m, l216 kcal | ||
| Apple with peel | 200g, 104kcal | ||
| Rye bread | 50g, 129kcal | ||
| Snack, about 10% kcal TOT | |||
| Hazelnuts | 30g, 188.4kcal | ||
| Rye bread | 50g, 129kcal | ||
| Lunch, about 30% kcal TOT | |||
| Wheat soup | |||
| Durum wheat | 100g, 339kcal | ||
| Rocket salad | 100g, 25kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Rye bread | 50g, 129kcal | ||
| Pear | 200g, 116kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 200g, 138kcal | ||
| Rye bread | 50g, 129kcal | ||
| Dinner, about 30% kcal TOT | |||
| Open mussels in a pan | |||
| Mussels | 250g, 215kcal | ||
| Potatoes | 200g, 154kcal | ||
| Mature lupins | 90g, 114kcal | ||
| Rye bread | 50g, 129kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 5% kcal TOT | |||
| Rye bread | 50g, 129kcal | ||
| Goat cheese | 20g, 90.4kcal | ||
Example Mediterranean Diet - Day 7
| Breakfast, about 15% kcal TOT | |||
| Sheep's milk | 200ml, 216 kcal | ||
| Apple with peel | 200g, 104kcal | ||
| Rye bread | 50g, 129kcal | ||
| Snack, about 10% kcal TOT | |||
| walnuts | 30g, 183.6kcal | ||
| Rye bread | 50g, 129kcal | ||
| Lunch, about 30% kcal TOT | |||
| Boiled spelled | |||
| spelled | 100g, 338kcal | ||
| Lettuce | 100g, 18kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Rye bread | 50g, 129kcal | ||
| Pear | 200g, 116kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 10% kcal TOT | |||
| Grapes | 200g, 138kcal | ||
| Rye bread | 50g, 129kcal | ||
| Dinner, about 30% kcal TOT | |||
| Baked sardines | |||
| Sarde | 200g, 258kcal | ||
| Ripe peas | 150g, 121.5kcal | ||
| Salad tomato | 200g, 32kcal | ||
| Rye bread | 50g, 129kcal | ||
| Extra virgin olive oil | 20g, 180kcal | ||
| Red wine | 120ml, 102kcal | ||
| Snack, about 5% kcal TOT | |||
| Rye bread | 50g, 129kcal | ||
| Goat cheese | 20g, 90.4kcal | ||
