Variety of fresh food typical of Mediterranean countries
Named in 2010 “Intangible Cultural Heritage of Humanity” by UNESCO, the Mediterranean diet is distinguished by being a balanced and varied diet model that includes all the nutrients necessary for the proper functioning of the body. But also, which is no less important, because it is tasty and appetizing.

It is the traditional diet typical of the early sixties in countries of the Mediterranean area where olive trees grow -Spain, Greece, southern Italy- although there is no single Mediterranean diet, but it encompasses other regions such as southern France and other Mediterranean countries such as Malta or Morocco. Originally based on the consumption of foods obtained from traditional crops in these countries such as wheat, olive trees and grapes, the discovery of America allowed the inclusion of new species of vegetables such as potatoes, peppers and tomatoes.

Mainly, the Mediterranean diet involves the consumption of the following types of food:

• Cereals (bread, pasta, rice, couscous).
• Vegetables, vegetables, fruits (lettuce, borage, artichoke, zucchini, tomato, orange, tangerine, pear …).
• Legumes (lentils, beans, chickpeas.).
• Nuts (walnuts, hazelnuts, almonds …).
• Fresh blue fish (sardines, tuna, mackerel …), mollusks and shellfish.
• Poultry (chicken, turkey …) and rabbit.
• Milk and its derivatives (cheese, yogurt …).
• Eggs.
• Olive oil: the main fat used in the preparation and flavoring of dishes.
• Wine: it is a traditional food in this diet, which is eaten in moderation.

However, the value of this diet lies not so much in the type of food, but rather in the frequency with which they are consumed, the way we cook and the proportions between them. Specifically, food is consumed fresh and in season, unprocessed or very little processed. And they are combined in the following way: olive oil is the main source of fat; fiber intake is high, thanks to a high consumption of fruits, vegetables, legumes and vegetables; protein consumption comes mainly from fish and white meat (poultry); the intake of cereals, preferably whole grains, comes from fresh bread, rice and pasta; and finally, a moderate consumption of wine is given in the main meals. To cook them, simple and healthy culinary techniques are used, which enhance the flavor and aroma. For example, boiling, steaming, grilling, roasting with olive oil or eating raw, often in salad.

The food pyramid
This eating pattern is perfectly reflected in the food pyramid, an excellent guide when it comes to following a balanced, healthy and nutritionally complete diet. In the image to the side you have a guide pyramid, although in this other you can expand the information.

It should be noted that the Mediterranean diet does not simply remain in a dietary pattern, but encompasses an entire lifestyle, since it also includes socio-cultural factors, such as buying fresh products, to be able to be local and seasonal, dedicating time to culinary activities, eating sitting down and in the company of other people, and doing physical exercise on a regular basis.

Finally, the Mediterranean diet must be complemented with proper hydration of the body. As experts recommend, you should consume between 1.5 and two liters a day.