Mediterranean Diet Manuel Sánchez Pinilla Family PhysicianVistalegre-La Flota, Health Centre .
• “Son símbolos de la toma • “They symbolize the de conciencia de los consciousness of States Estados y de los pueblos and peoples of the acerca del sentido de esos significance of these lugares y emblemas de su places and reflect their apego a la propiedad attachment to collective colectiva, así como de la ownership and to the transmisión de ese transmission of this patrimonio a las heritage to future generaciones futuras”. generations.”
Dieta = diaitaway of life
The MediterraneanDiet was born in Sahagún.The diet imposed by theabbot to the regionof Sahagún wasbased on the famousmonastery leeks,peppers, fruit, cabbage,garlic of the monastery,cucumbers andother vegetables.
History Allbaugh LG. 1953. Food and nutrition (chapter 6). En: Crete: A case study of an underdeveloped area. Princeton University Press, Princeton, NJ. pp: 97-135Ancel Benjamin Keys(January 26, 1904 – November 20, 2004) was an Americanscientist who studied the influence of diet on health
• The Mediterranean diet constitutes a set of skills, knowledge, practices and traditions ranging from the landscape to the table, including the crops, harvesting, fishing, conservation, processing, preparation and, particularly, consumption of food.
• The Mediterranean diet is characterized by a nutritional model that has remained constant over time and space, consisting mainly of olive oil, cereals, fresh or dried fruit and vegetables, a moderate amount of fish, dairy and meat, and many condiments and spices, all accompanied by wine or infusions, always respecting beliefs of each community.
characteristics: the contribution ofmacronutrients to energyintake and quality of fat intake
Main Features of the Mediterranean diet:High consumption of fruits and vegetables.High consumption of legumes and cereals.Use olive oil as main fat.Regular consumption of fish
Secondary characteristics: • Traditional consumption of wine in moderation with meals. • Low input predominantly meat poultry. • Moderate intake, but regular milk products. • Low in simple carbohydrates and almost no industrially prepared food.
Prevalence of culinary processes:• Boiling water Friying in olive oil
Most common foods found in this diet:
Vegetables and fruits
Vegetables and fruits• A high intake of fruits and vegetables has a protective effect on some types of cancer.• Fruit and vegetables improve bowel habits.• Increase consumption of fruits and vegetables is not enough if we implement a set of measures in relation to the processes of selection, preservation and preparation of foods that allow for maximum utilization of the nutrients they contain.• It is as important as eating fruits and vegetables cook properly
Biochemical investigations focus attentionon the ω-3 fatty acids, typical components offatty fish, are considered essential fatty acids(must be part of the diet because the bodycannot synthesize them) and are able toreduce levels of triglycerides and very lowdensity lipoproteins by decreasing synthesisin the liver.
Fish troutsalmon red mullet mackerel sardine
Starchy foods: cereals and legumes lentilschickpeas beans peas
Starchy foods: cereals and legumes Ingestion is very healthy because of the contribution of protein, vitamins (especially B group), minerals (iron,calcium) and fiber to he diet provided. They also constitute a protectivefactor against colon and rectal cancer.
Olive oil The high oleic acid content makes it best suited for frying for two reasons: first, because it is more resistant to chemical breakdown causing high temperatures, does not alter the treated food proteins, and second, because it is less absorbed by the surface of food fried in it, which increases their digestibility and caloric value decreases final.
Meat and Eggs
Meat and Eggs• WHO recommends consuming no more than 10% of the total energy as saturated fat, in relation to the prevention of heart disease. Therefore, we should limit consumption of these foods (eggs, pork, lamb, beef, cheeses, cream, butter or cream) and eat them only occasionally.
is afundamentalfood in all agegroups forits richness incalcium andproteins of highbiological value
conclusions on the promotion of a diet recommended:1. Contribution of 40-60% of total daily caloric value (DCV) in the form ofcarbohydrates, with a preference for legumes, vegetables and fruits.2. Limit 30% of DCV in the form of lipids, giving priority to olive oil and fattyfish.3. Protein content of 15-20% of DCV with key representation from fatty fish.4. Micronutrients (vitamins and minerals) are insured with thepresence of fresh foods (fruits and vegetables) and the carefulhandling of culinary technology.
The advantages of the Mediterranean diet are:Prevents digestive system disorders and metabolic such asdiabetes or hyperlipidemia.Prevents circulatory system diseases (arteriosclerosis, heart disease).It helps in the fight against obesity.Prevent certain cancers such as colon.It is an economic diet, because foods that compose it are cheap(most expensive foods are often the meat).It is a tasty and varied diet