Mediterranean diet

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In this site, as in many others, we often talk about the Mediterranean diet .

The term diet is in any case improper since, more than a real dietary program, it is a food style made of rules and habits inspired by the Mediterranean tradition.

Birth of the Mediterranean Diet

In the 50s of the last century, Ancel Keys, an American nutritionist, noticed that the populations of the Mediterranean basin were less susceptible to certain pathologies than the Americans.

From this observation was born the hypothesis that the Mediterranean diet was able to increase the longevity of those who followed it.

The same scholar, who returned to his homeland, continued this research for years, which culminated in the writing of the book Eat well and stay well, the Mediterranean way ".

In this book the results of the famous "Seven Countries Study" were reported, which for twenty years monitored the diet and health conditions of 12, 000 people aged between 40 and 60 years, residing in different countries such as Japan, USA, Holland, Yugoslavia, Finland and Italy.

Keys's initial hypothesis was then confirmed and the Mediterranean diet was proposed to the whole world as the ideal diet to reduce the incidence of so-called "wellness diseases"

Starting in the 1970s, attempts were therefore made to spread the typical eating habits of the Mediterranean diet also in the United States. Cereals, vegetables, fruit, fish and olive oil were proposed as an alternative to a diet too rich in fats, proteins and sugars.

To summarize all the principles of the Mediterranean diet and to get a grip on the population, a simple food pyramid was proposed in the 1990s that reported the distribution of food frequency and quantity throughout the day. In particular at its base were the foods to be consumed several times a day while at the apex the foods to be limited were reported.

To learn more: Video: How was the Mediterranean Diet born?

Food pyramid

The image shows the Food Pyramid of the Mediterranean Diet revisited in a modern key.

Key points

The Mediterranean diet is mainly focused on the correct choice of foods, while the caloric aspect plays a secondary role. The sobriety and the moderation of the portions represent an essential element for the correct application of this diet.

As an indication, an adult man would need about 2, 500 calories every day, of which 55-65% should come from carbohydrates, 20-30% from lipids and only 10-15% from proteins.

The most important principles of the Mediterranean diet are contained in the following guidelines:

• Greater consumption of vegetable proteins compared to animal ones
• Reduction of saturated fats (animals) in favor of unsaturated vegetable fats (olive oil)
• Moderation of the global caloric quota
• Increased complex carbohydrates and strong moderation of simple ones
• High introduction of dietary fiber
• Reduction in cholesterol intake
• The consumption of white meat is prevalent compared to the red one, and is however limited to one or two times a week. The consumption of fish and legumes is greater
• Desserts are consumed only on special occasions
• The Mediterranean diet also provides for a drastic reduction in the consumption of: sausages, spirits, white sugar, butter, fat cheeses, mayonnaise, white salt, margarine, beef and pork (especially fatty cuts), lard and coffee.

What to eat?

The site has published several examples of diets prepared according to the canons of the Mediterranean diet, here are some suggestions:

• Example 3, 000 KCal Mediterranean Diet
• Example Mediterranean Diet from 2, 400 KCal
• Example 1, 600 KCal Mediterranean Pasta-free Diet

Example of Mediterranean Recipe: RIGATONI ALL'ORTOLANA
Rigatoni g 300	Red pepper 100 g	100 g yellow pepper	Green pepper 100 g
Peeled tomatoes 400 g	Zucchini g 100	Eggplant g 100	Onion g 100
Olive oil 50 ml	Grated Grana 2 Tbsp	Spicy chilli pepper to taste	Basil 4 leaves
Salt to taste

As we will see in a few lines pasta, seasoned with the fruits of the earth, helps us to live better and longer than a quick meal with various sweets and too fat meats.

To learn more: Video - Food of the Mediterranean Diet

Because it is good

Some principles of the Mediterranean diet represented and still represent the best defense against diseases such as atherosclerosis, hypertension, myocardial infarction and stroke.

The diet based on bread, pasta (preferably whole), vegetables, fish, olive oil and fruit, provides proteins, lipids and sugars with high nutritional value, low cholesterol, saturated lipids and simple sugars; it is rich in vitamins, mineral salts and non-digestible fibers.

Fruit, vegetables and whole foods precisely because they are extremely rich in antioxidants, they have a protective action against cardiovascular diseases and some forms of cancer.

• Tomatoes for example, besides being typical ingredients of the Mediterranean diet, are rich in antioxidants and in particular lycopene, a substance able to protect against prostate cancer. The heating process during the preparation of the tomato paste increases its availability, making the pasta prepared with this food an excellent ally of our health.
• Dietary fiber is also a very important component of the diet. With its action it prevents overeating giving an early sense of satiety, regulates intestinal functions, modulates nutrient absorption and metabolic processes. It also has a detoxifying and anticarcinogenic action, thanks also to the high vitamin content of the foods in which it is contained.
• Fish is one of the most complete foods as it is rich in proteins, heart-friendly fats and mineral salts such as phosphorus, calcium, iodine and iron. Thanks to its nutritional principles it is one of the fundamental dishes of the Mediterranean diet.

The Mediterranean diet is ideal for preventing and fighting: arteriosclerosis, heart disease, hypertension, diabetes, tumors (especially in the digestive tract, see: diet and cancer) and disorders of intestinal motility (ie irritable colon).

To learn more: Video - Health Benefits of the Mediterranean Diet

The Mediterranean Diet also represents a major historical and cultural heritage and is a symbol of a cuisine whose simplicity, imagination and flavors are appreciated all over the world.

The typical dishes of the Mediterranean diet therefore represent first-rate gastronomic and nutritional excellence. The short cooking enhances the aromas and flavors of all the ingredients, each of which expresses decisive nutritional and protective properties.

CONTINUE: Is the Mediterranean diet outdated? »