1. High consumption of virgin olive oil.
2. High intake of vegetables and fruits and legumes.
3. Use of non refined carbohydrates (portions to be adjusted to physical activity).
4. Consumption of fish, specially oily (or “bluish” one) three o for times a week
5. Consumption of milk and derivates, cheese and yogurt (the original cheese was fresh goat cheese). Keep an eye on the saturated fats of the dairy products. Not too much!
6. Three or four eggs per week.
7. Moderate consumption of meat and saturated fats.
8. One or two small glasses of wine a day, preferably red and at the main meals. White wine and beer are alternatives.
9. Nuts as snacksWhat is Mediterranean diet?
This is now a fad term for a 'healthy diet' we strive for..
The principal aspects of this diet include high olive oil consumption,
high consumption of legumes,
high consumption of unrefined cereals,
high consumption of fruits,
high consumption of vegetables,
moderate consumption of dairy products (mostly as cheese and yogurt),
moderate to high consumption of fish,
low consumption of meat and meat products, and
moderate wine consumption[6].
More than any other food ingredient, olive oil represents the Mediterranean diet. Olive oil confers excellent flavor and mouthfeel to all foods on which it is used. Olive oil is also nutritious and contains a very high level of monounsaturated fats, most notably oleic acid.
Therfore, people consuming foods which are fresh and of these quantities have better health and live longer as a result.What is Mediterranean diet?
Here is a link explaining the updated Mediterranean diet pyramid:
http://chefs.californiaoliveranch.com/health/olive-oil-health-the-updated-mediterranean-diet-pyramid/
And a summary:.All plant foods -fruits, vegetables, grains, nuts, legumes, seeds, olives, and olive oil - “should be the basis of most meals.” The new pyramid also recommends eating fish at least twice per week, along with small portions of cheese, yogurt, eggs and poultry (if desired). A section at the base of the pyramid stresses the importance of physical activity and, true to the Mediterranean way, enjoying meals in the company of family and friends. Moderate wine consumption continues to be a part of the Mediterranean Diet. New to the pyramid, however, is the recommendation to drink water regularly, in place of less healthy beverages.
My best find lately for the Mediterranean diet is sun dried tomatoes"packed in Olive Oil" my doctor told me that sun dried tomatoes are lycopene rich and olive oil is anti oxidant rich and together you have a delicious and healthy choice. I add to my pizza, pastas, salads, and serve on top of cream cheese for an appetizer. Bella Sun Luci is my favorite brand and the only one I can find in Olive Oil.What is Mediterranean diet?
OK, I was once a Deputy Chairman of something called the Hellenic Heart health Committee of the Heart Research Centre.
Still there?
The Centre found that the Mediterranean was the healthiest on the planet and especially the Greek version.
Lots of vegetables. Meats... but look up Greek recipes for yourself and see what I mean
That is why they created that Committee - to promote that food in Australia
High in Olive Oil, Fish, and vegetables. Low in mono fats, beef, pork and other meats.
Although, In reality, I found that pork is ate in just about the same amounts as fish, but pork is not considered part of the diet?????What is Mediterranean diet?
Add garlic, rosemary, and I think egg plant and pasta to the list.
almost any thing cooked or served with olive oil
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