MEDITERRANEAMEDITERRANEANN

DIETDIET

Eva Mª Candela Ruiz

DEFINITIONDEFINITION

Mediterranean diet is not really a diet. It Mediterranean diet is not really a diet. It is simply a healthy eating pattern.is simply a healthy eating pattern.

It incorporates the basics of health eating It incorporates the basics of health eating among other components characterizing among other components characterizing the traditional cooking style of countries the traditional cooking style of countries borthering the Mediterranean sea.borthering the Mediterranean sea.

The Mediterranean diet is also the best The Mediterranean diet is also the best way to reduce your risk of heart disease.way to reduce your risk of heart disease.

KEY COMPONENTSKEY COMPONENTS Do sports.Do sports. Eating a generous amount of Eating a generous amount of

fruits, vegetables and fruits, vegetables and legumes.legumes.

Consuming healthy fats such Consuming healthy fats such as olive oil and canola oil.as olive oil and canola oil.

Using herbs and spices Using herbs and spices instead of salt to flavor instead of salt to flavor foods foods

Eating small portions of nuts Eating small portions of nuts Drinking red wine, Drinking red wine, in in

moderation.moderation. Eating fish or shellfish at Eating fish or shellfish at

least twice a week.least twice a week. Consuming very little red Consuming very little red

meat.meat.

HOW THE FOOD PYRAMID HOW THE FOOD PYRAMID IS CONSTRUCTEDIS CONSTRUCTED

physical activity is physical activity is essential to essential to promoting a heart.promoting a heart.

Whether it be brisk Whether it be brisk walking or biking.walking or biking.

Thirty minutes of Thirty minutes of cardiovascular cardiovascular activity a day is activity a day is sufficient to get  sufficient to get  your body into your body into shape.shape.

DAILY PRODUCTSDAILY PRODUCTS Grains are:Grains are: main sources of main sources of

carbohydrates in the carbohydrates in the Mediterranean Diet.Mediterranean Diet.

they help reduce the they help reduce the risk of heart disease by risk of heart disease by decreasing cholesterol decreasing cholesterol and blood pressure.  and blood pressure. 

Incorporates beans, Incorporates beans, nuts, cereals and seeds nuts, cereals and seeds into your daily routine.into your daily routine.

DAILY PRODUCTSDAILY PRODUCTS Eat 7-10 fresh fruits and vegetables Eat 7-10 fresh fruits and vegetables

servings each day. servings each day. Fruits and vegetables are also Fruits and vegetables are also

important sources of fiber, antioxidants important sources of fiber, antioxidants and vitamins.and vitamins. these nutrients are found these nutrients are found in their natural and most healthy form.  in their natural and most healthy form. 

A serving of fruit or handful of nuts A serving of fruit or handful of nuts are also healthy options for that late are also healthy options for that late afternoon snack.afternoon snack.

DAILY PRODUCTSDAILY PRODUCTS Cheeses and yogurts:Cheeses and yogurts: They are excellent sources of calcium in the They are excellent sources of calcium in the

Mediterranean Diet.Mediterranean Diet. These should ideally be low fat.These should ideally be low fat. Olive oil:Olive oil: Is the principal fat in the Mediterranean Diet Is the principal fat in the Mediterranean Diet

Food Pyramid. Food Pyramid. Its high content of antioxidants Its high content of antioxidants including vitamin including vitamin

E.E.

DAILY PRODUCTSDAILY PRODUCTS 6 Glasses of water.6 Glasses of water. Wine in moderation:Wine in moderation: Red wine contains a rich Red wine contains a rich

source of phytonutrients.source of phytonutrients. It iIt is a powerful s a powerful

antioxidants.antioxidants. Studies have shown that Studies have shown that

men and women who men and women who have a light to moderate have a light to moderate consumption of alcohol consumption of alcohol live longer than live longer than nondrinkers.nondrinkers.

WEEKLY PRODUCTSWEEKLY PRODUCTS Fish and PoultryFish and Poultry

should be your main should be your main sources of animal sources of animal products in the products in the Mediterranean Diet and Mediterranean Diet and they are excellent they are excellent sources of protein.  sources of protein. 

People should consume People should consume weekly weekly oily fishoily fish (tuna, (tuna, mackerel, salmon, mackerel, salmon, trout, herring, and trout, herring, and sardinessardines ). ). Oily fish are Oily fish are a great source of a great source of omega-3 fatty acids. omega-3 fatty acids.

WEEKLY PRODUCTSWEEKLY PRODUCTS

    One should limit consumption of One should limit consumption of eggseggs to less than 4 per week as egg to less than 4 per week as egg yolks are high in cholesterol.  yolks are high in cholesterol. 

You should avoid You should avoid sweetssweets, white , white bread, biscuits, breadsticks, and any bread, biscuits, breadsticks, and any refined carbohydrates. refined carbohydrates.

SweetsSweets should be consumed no more should be consumed no more than a few times per week, contain than a few times per week, contain trans fatty acids. trans fatty acids.

MONTHLY PRODUCTSMONTHLY PRODUCTS

Consumed red Consumed red meat sparingly.meat sparingly.

You should avoid You should avoid bacon, sausage, bacon, sausage, and other and other processed or processed or high fat meat.high fat meat.

Red meat can Red meat can cause gout.cause gout.

CONCLUSIONCONCLUSION

The The Mediterranean DietMediterranean Diet is a very is a very important cultural element.important cultural element.

Avoid manufactured products and Avoid manufactured products and substitute them by fresh and natural food.substitute them by fresh and natural food.

Components of the Mediterranean Diet Components of the Mediterranean Diet that are responsible for the that are responsible for the Mediterranean populations' longer life.Mediterranean populations' longer life.

Plenty of sunshine, and more physical Plenty of sunshine, and more physical activity.activity.

Examples of childhoodExamples of childhood overweight and obesity data

in Europe

Changes in adult overweight and obesity in

selected countries

Remember that Remember that your body and your body and brain age will brain age will

depend on depend on what you eat!what you eat!