Mediterranean diet

Mediterranean Diet
The Mediterranean diet includes a diet composed of 55-60% carbohydrate, 10-15% protein and 20-25% fat. Respecting these proportions means improving the cardiovascular system and the weight’s control.
- Whole grains and tubers: integral bread, pasta, rice, spelt, kamut, rye, barley, wheat and potatoes
- Dried green legumes: beans, peas, lupins, lentils and chickpeas
- Seasonal fruit
- Seasonal vegetables
- Extra virgin olive oil
- Herbs: basil, oregano, marjoram, thyme, garlic
- Milk yogurt (partly skimmed), milk an fresh cheese
- Wine in moderation
- 2-3 times a week of white meat, fish (fish blue) eggs and cheese
- Sweet, sugar and red meat with moderation
A good advice is to cook a single dish in particular consisting of cereals and legumes, pasta and beans, rice and chickpeas, lentils and spelt, rice or pasta with a sauce of vegetables, fish or meat and pizza, the typical unique dish. The attention to the Mediterranean diet come from a well-known nutritionist, Ancel Keys. Once in Salerno in 1945 the doctor realized that the incidence of cardiovascular disease was lower (rispect to USA) and studied the principles of this traditional diet typically of the Mediterranean area. The large consumption of pasta, bread, cereals, potatoes, legumes, nuts, seeds, fruits and vegetables are important for the fibers, vitamins and minerals; as a condiment olive oil rich in omega 3, friend of our arteries. The calories should be naturally calibrated according to the necessity and of the individual physical characteristics.