The Mediterranean Diet is a food model born in Italy but now appreciated all over the world. In fact, it reflects the rules of a healthy diet, because it practically does not exclude any food. The basic rules of the Mediterranean diet are:
- Eat 5 servings a day of seasonal fruit and vegetables
- Vegetable fats replace animal fats
- Prefer spices to salt to flavor meals
- Consume a few servings of red meat in a month
- Once a day consume fish or poultry
- Eggs should be eaten 3 or 4 times a week
- Replace pasta and refined bread with wholemeal bread
- Don’t drink more than one glass of wine a day
The Mediterranean diet provides a high consumption of fiber, mineral salts, vitamins. This diet maintains a good intestinal balance, regulates blood sugar and decreases caloric intake, giving a sense of satiety.
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The benefits of the Mediterranean diet are many. First, they reduce the risk of heart disease and chronic disease. UNESCO in 2011 defined it as an Intangible Cultural Heritage of Humanity. The first scientific research on benefits was carried out by Ancel Keys, in the 1950s.
She noticed that the populations of the Mediterranean were much stronger in the face of some pathologies that instead hit Americans with greater force. Keys went so far as to argue that the Mediterranean diet increased people’s longevity. Instead, the Food Pyramid was born in the 90s, which explained how and how much to eat food over the course of a day, week or month.
The Mediterranean diet offers protection for cardiovascular, gastrointestinal and metabolic diseases. Not only that, it seems to be the best natural defense ever against some forms of cancer. The rich source of vitamins and minerals makes it perfect for stroke and hypertension. The fibers stimulate the sense of satiety and bowel functions, as well as the absorption of nutrients
