MEDITERRANEAN
LIFESTYLE AND MEDITERRANEAN DIET
The gastronomic culture in our country is important and different from the rest of non-Mediterranean countries. The Mediterranean lifestyle encompasses not only healthy dietary habits with a varied presence of food and drinks, but also elements related to culture, traditions, leisure, etc.
The Mediterranean style includes the practice of moderate physical exercise.
Leisure time, so characteristic of our culture, as well as soft drinks also play a fundamental role in the Mediterranean lifestyle.
As for the Mediterranean diet, it is mainly low in saturated fat and high in vegetable oils. Probably the most important element of the healthiest diet is the famous “liquid gold”, extra virgin olive oil. This super beneficial product is the main fat chosen and consumed daily by those who practice this lifestyle.
On the other hand, fruits and vegetables are an essential part of the daily diet of the Mediterranean lifestyle. Like fish and other shellfish that come from the sea.
OUTDOOR LIVING
But while food plays a fundamental role in defining the Mediterranean lifestyle, the way in which it is enjoyed is also essential.
In the Mediterranean region, the temperate climate is another cornerstone of the lifestyle, with an emphasis on outdoor living. Eating out, enjoying the sunsets with your favorite drink or simply sitting on any of the paths up and down the coast is largely considered the norm in most of the Mediterranean.
Time permits, and the custom has become normal!
The Mediterranean diet is a valuable cultural heritage that represents much more than a simple nutritional, rich and healthy guideline. It is a balanced lifestyle that includes recipes, cooking, celebrations, customs, typical products and various human activities.
Among the many beneficial health properties of this eating pattern, we can highlight the type of fat that characterizes it (extra virgin olive oil, fish and nuts), the proportions of the main nutrients that its recipes contain (cereal and vegetables as the base of the dishes and meat or similar as a garnish) and the wealth of micronutrients they contain, the result of the use of seasonal vegetables, aromatic herbs and seasonings.
This was recognized and celebrated by UNESCO by registering the Mediterranean Diet as one of the elements of the Representative List of the Intangible Cultural Heritage of Humanity.
The healthy eating provided by the Mediterranean Diet is perfectly compatible with the pleasure of tasting tasty dishes.
CHARACTERISTICS OF THE MEDITERRANEAN DIET
1. USE EXTRA VIRGIN OLIVE OIL AS THE MAIN ADDICTION FAT
It is the most used oil in Mediterranean cuisine. It is a food rich in vitamin E, beta carotenes, polyphenols and monounsaturated fatty acids that have it’s cardioprotective properties. This food represents a treasure within the Mediterranean diet, and has endured through centuries among regional gastronomic customs, giving dishes a unique flavor and aroma.
2. EAT ABUNDANTLY FOOD OF PLANT ORIGIN: FRUITS, VEGETABLES, LEGUMES, MUSHROOMS AND NUTS
Vegetables and fruits are the main source of vitamins, minerals and fiber in the Mediterranean diet and at the same time they provide us with a large amount of water. It is essential to consume 5 servings of fruit and vegetables daily. Thanks to their high polyphenol and fiber content, they can help prevent some cardiovascular diseases and some types of cancer, among others.
3. BREAD AND FOODS FROM CEREALS (PASTA, RICE AND ESPECIALLY THEIR INTEGRAL PRODUCTS) ARE PART OF THE DAILY MEDITERRANEAN DIET
The daily consumption of pasta, rice and cereals is essential due to its rich carbohydrate composition. They provide us with an important part of the energy necessary for our daily activities.
4. LITTLE PROCESSED, FRESH AND SEASONAL FOODS
Little processed, fresh and seasonal foods are the most appropriate.
It is important to take advantage of seasonal products, since especially in the case of fruits and vegetables, it allows us to consume them at their best, both in terms of nutrient content and for their aroma and flavor.
5. EAT DAIRY PRODUCTS DAILY, MAINLY YOGURT AND CHEESES
Nutritionally, dairy products should be highlighted as excellent sources of high biological value proteins, minerals (calcium, phosphorus, etc.) and vitamins. The consumption of fermented milk (yogurt, etc.) is associated with a series of health benefits because these products contain live microorganisms capable of improving the balance of the intestinal macrobiotics.
6. RED MEAT IN MODERATION AND IF IT CAN BE AS PART OF STEWS AND OTHER RECIPES. PROCESSED MEATS IN SMALL QUANTITIES AND AS INGREDIENTS IN SNACKS AND DISHES.
Excessive consumption of animal fats is not good for health. Therefore, consumption in small quantities is recommended, preferably lean meats, and as part of dishes based on vegetables and cereals.
The consumption of oily fish is recommended at least once or twice a week since its fats (although of animal origin) have properties very similar to fats of vegetable origin, to which protective properties against cardiovascular diseases are attributed.
7. EGGS CONTAIN VERY GOOD QUALITY PROTEINS, FATS AND MANY VITAMINS AND MINERALS THAT MAKE THEM A VERY RICH FOOD
The consumption of 3 or 4 eggs a week is a good alternative to meat and fish.
8. THE USUAL DESSERT IS FRESH FRUIT. SWEETS AND CAKES SHOULD BE CONSUMED OCCASIONALLY.
Fruits are very nutritious foods that add color and flavor to our daily diet and are also a good alternative for mid-morning as well as just for a snack.
9. WATER IS THE DRINK PAR EXCELLENCE IN THE MEDITERRANEAN. WINE SHOULD BE CUNSUMED IN MODERATION AND DURING MEALS.
Water is essential in our diet. Wine is a traditional food in the Mediterranean diet that can have beneficial effects on health when consumed in moderation and in combination with a balanced diet.
10. PERFORM PHYSICAL ACTIVITY EVERY DAY, BECAUSE IT IS AS IMPORTANT AS EATING PROPERLY
Staying physically active and doing physical exercise adapted to our abilities every day is important for maintaining good health.