mediterranean diet

Food pyramid in the mediterranean diet

The Mediterranean diet is a lifestyle, a way of life to be followed throughout life. The main protagonists of the Mediterranean diet are a wide range of vegetables and fruits. There are also legumes, pasta, bread and other complex carbohydrates that come from whole grains, extra virgin olive oil, eggs, fish and white meat in moderation. The combination of these foods with the use of spices, herbs, onions and garlic ensures a varied and balanced diet .

For Example, we Can Eat Fresh Fruit And Vegetables Every Day. Bread, Pasta And Rice, Better If Whole Grain, Extra Virgin Olive Oil (3 to 4 tablespoons daily) , Aromatic Herbs instead of salt And Dried Fruit In Small Portions. Few Times A Week We Can Eat Fish, White Meat And Legumes.

Finally, at the top of the pyramid are foods to be consumed in moderation: red meats, and processed meats (sliced meats, cold cuts, etc.), which should be consumed even less (one 50g portion per week or even less). Finally, sweets, to be consumed as little as possible.

We Can Drink Wine In Moderation Instead Alcohol Is Not Recommended. Other Important Factors In The Mediterranean Diet Are: Water, Physical Activity, Seasonal Produce And Local Products. We Prefer Products At Zero Distance Because Are The Best Of What We Can Taste And Buy.

Food Pyramid in the Mediterranean Diet
The USDA‘s original food pyramid, from 1992 to 2005 by wikipedia

Scientific Research

The Mediterranean diet is a nutritional model inspired by the eating styles of countries around the Mediterranean Sea. Scientists from around the world have been studying it since the 1950s, and even today it remains among the diets found to positively affect our health.

the American biologist and physiologist Ancel Keys conducted the first study coining the term Mediterranean diet and he associated it with longevity and healthy lifestyle. He compared the diets adopted by 7 countries: the United States, Italy, Finland, Greece, Yugoslavia, the Netherlands, and Japan to check their benefits and critical points in terms of cardiovascular health.

The results said that the further away from Mediterranean regimes, the higher the incidence of cardiovascular disease. In fact, this style of eating involves the consumption of low-calorie foods such as vegetables, fruits, grains, and legumes, which in addition provide fiber that protects against many chronic diseases.

New Food Pyramid

The Mediterranean diet is also linked to customs and traditions of the mediterranean countries. So in 2010 Unesco inscribed it as an intangible cultural heritage of humanity. In fact, one of the main values of the Mediterranean Diet is conviviality, that is, sharing food, eating food together, which is what the ancient Greeks did when they met in the symposium.

Conviviality is the basis of the New Food Pyramid together with physical activity, seasonality and local products. Practice motor activity for at least 30 minutes a day and at least 5 days a week, choosing seasonal vegetables and fruits is very important as choosing local produce is a way to extend their life and protect biodiversity recipes and traditions.

Very often today we eat alone, in a hurry, without talking to anyone or with our cell phones in front of us: in this case the food we eat may be the healthiest in the world but it will not do us the same good because it is missing that fundamental element of exchange, sharing, hospitality.

Another cornerstone at the base of the pyramid is to drink water, lots of water, avoiding sugary drinks. The new food pyramid is based on the basic principles of the Mediterranean diet but does not indicate consumption; instead, it educates on proper meal composition.

Main meals of the mediterranean diet

Breakfast is very rich and varied. We can eat some local product, homemade jam, milk, whole grains, fresh juice and dryed fruit. But sometimes you can taste homemade cake and delicious spreadable cream.

A tipical mediterranean lunch for example is spaghetti with fresch tomato sauce , extra vergin Olive oil and freshly picked basil. Instead for an healthy dinner legumes or vegetables with a fish dish.

Snacks are never lacking in a Mediterranean diet. Fresh or dried fruit is very good for our health because it has antioxidant properties and it’s rich in minerals.

In conclusion, the Mediterranean diet is very important for our health and everyday life. It is part of our culture and habits of everyday life and it keeps our bodies healthy. So, you just have to discover the different boxes we have designed for you. We have organized for you Different boxes with sicilian products but also gift boxes that you can give for any special event.

Our mission is to rase awareness of typical Sicilian products that are part of the Mediterranean diet. And make know how sicilian traditions influence it.

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