Among its benefits it is recognized to reduce the rates of obesity, cholesterol, hypertension and diabetes. It is rich in antioxidants, protects against some types of cancer and reduces cardiovascular diseases, among other things. What more could you want?

Fish, fruits, vegetables, cereals, legumes, nuts, olives and wine. Only fresh produce, nothing packaged. Coming from countries such as Greece and Italy, the Mediterranean diet has become a model of healthy eating and living worldwide.

“The origin of this diet dates from the sixties, with the so-called Study of the Seven Countries. It was at that time that it was established that in the Mediterranean, mainly in Italy and Greece, there was a higher life expectancy and a lower prevalence of chronic diseases compared to countries like the United States. This, despite having inferior socioeconomic conditions and health services. The result of this work was attributed to the healthy characteristics of the diet consumed in that geographical area ”, explain the specialists of the Nutrition Center of Clinica Las Condes.

Years later, the Lyon Study confirmed that people who had had a heart attack and then followed a Mediterranean-type diet had a lower risk of developing a new coronary disease. The same has happened with the studies regarding life expectancies, many have been carried out and all support it. In this way, many do not doubt that this diet is a model to follow and that, due to the availability of similar foods, it is possible to easily adapt it to our culture.

“Given the high prevalence of obesity, diabetes, hypertension and cardiovascular diseases in our country, today this diet acquires special relevance. A good idea would be to become aware and promote a healthier diet, starting from our family ”.

What does it consist of?

It is low in saturated fat, high in monounsaturated fat, balanced in polyunsaturated fat (omega 6 / omega 3), low in animal protein and rich in antioxidants, complex carbohydrates and fiber. That is the definition. But how does it translate to sitting at the table? What should you eat? It is important to know that the high consumption of olive oil is one of the main characteristics of the Mediterranean countries. It is your largest source of fat and the second largest source of calories after cereals.

Within the eating habits of the Mediterranean Diet, the consumption of fresh, minimally processed food stands out; fruits and vegetables in abundance; whole grains, mainly in bread and pasta; legumes, seeds, nuts and dried fruits, every day; moderate and daily consumption of dairy products; up to 4 eggs per week; fish and poultry, 2 to 4 times a week; red meats in small quantities and wine with meals (1 to 2 glasses a day).

Finally, the use of various spices and condiments such as garlic, aromatic herbs, oregano, cinnamon, lemon and vinegar are as fundamental as the low consumption of sugars.

Mediterranean Menu Type

Breakfast
A flavored skim yogurt. Add three tablespoons of instant oatmeal and half a portion of raisins and almonds.

Collation
A natural fruit

Lunch
Baked salmon with golden potatoes and vegetables sautéed in olive oil.
A serving of fresh lettuce seasoned with a tablespoon of olive oil, lemon and little salt.
Natural fruit salad.

Mid afternoon
A cup of skim milk with coffee or tea sweetened with sucralose.
A whole wheat pita with an egg to the glass.

Dinner
Grilled chicken salad with whole grain spiral pasta, based on fresh lettuce, diced tomato and mushrooms. Garnish with olive oil, lemon and little salt.
Diet jelly.