The principle behind the Mediterranean diet is that food is balance for the body. This is the mantra that we must repeat often and that must guide our choice when it comes to diets.

There are many types of diets: dash diet, flexarian, macrobiotic, vegan, vegetarian, raw food, protein … in short, the list is long. The “problem” is that most of these diets contain extremes aimed at achieving specific results. However, by doing so, the balance of the organism is sacrificed.

If you are not an expert in the sector and you are entering the world of dietetics for the first time, you risk making a big confusion. So let’s do some clarity.
Suffice it to say that the best known and most appreciated diet by nutritionists and dieticians all over the world is the Mediterranean one.

Among all the existing ones, it is the best because it is complete, varied and above all it does not contain excesses of any kind.

Mediterranean diet: what it is and what are the main foods

Proclaimed on November 16, 2010 “Intangible Heritage of Humanity” by UNESCO, the Mediterranean diet is a balanced diet originating from the areas of the Mediterranean Sea basin (Southern Italy, Spain, Greece)

The advantage of the Mediterranean diet is that it allows a lot of freedom in terms of quantities. Everything is based on respecting the priorities and frequencies of consumption indicated in the so-called food pyramid. It is important to reiterate that, in the pyramid, nothing is categorically prohibited. The prevalent consumption of some foods that are the real pillars of this diet is sufficient:

• fruit and vegetables for the supply of vitamins, minerals, antioxidants and fibers
• the cereals of bread and pasta
• olive oil: contains polyphenols which have an antioxidant and anti-inflammatory action

At the base of the pyramid there are the foods that can be consumed more and gradually, going up towards the tip, there are those that must be limited (attention: limited, not eliminated).

Base of the pyramid: water, olive oil, bread, pasta, potatoes, rice, cereals, fruit, vegetables and legumes
Half of the pyramid: milk and dairy products, eggs, white meat and fish
Tip of the pyramid: red meat, cold cuts and sweets
The Mediterranean diet is recommended by everyone because it has a great strength: the perfect balance between all essential nutrients for the human body.

The benefits that can derive from adopting this diet are innumerable:

• protection from cardiovascular (stroke and heart attack) and gastrointestinal diseases
• weight loss and control: we are not talking about a real slimming diet but the Mediterranean one prefers foods with a
• low glycemic index that allow you to keep your metabolism under control
• diabetes prevention and control
• improves memory and prevents Alzheimer’s syndrome
• protects from oxidative stress
• it has a low environmental impact: this advantage is due to the low presence of red meat which, as we know, is one of the main causes of climate change

Weekly menu? To each his own

There is no weekly menu that is the same for everyone. Each of us has our preferences in terms of taste, weight and metabolism that must be taken into account as unique. This is why it is always necessary to be followed by a specialist who will take care of drawing up the menu made to measure for you and with the necessary personalized indications.

The types of weekly Mediterranean diets are divided according to calorie intake. There are 1200, 1300 and 1500 calorie menus. As always, it all depends on the type of body you have, the type of physical activity you do and what your goal is.

In dietetics, nothing is absolute, everything is relative to the single individual.