1. INTRODUCTION
The Mediterranean diet is a nutritional model for healthy
eating inspired by the traditional dietary patterns of three
European and one African countries in the Mediterranean
area: Italy, Greece, Spain and Morocco.
In 2008 Italy submitted an application to UNESCO for the
Mediterranean diet to be inserted in the Human Cultural
Heritage. It finally received recognition in 2010.

2. FOOD
The beneficial effects of the Mediterranean diet on health depend
on the amount and on the combination of the different foods per meal.
What should not be missed at the table is
Extra Virgin Olive Oil
The common denominator to the staple food of the Mediterranean countries.
In their model it is used instead of butter or other animal fats. Consuming virgin
olive oil limits the intake of saturated fats,
so-called “bad fats”.

3. Fruits and Vegetables
The importance of fruit and vegetable food is due to their richness in vitamins and
minerals, fibre and water. Proper consumption of fruits and vegetables lowers the
energy density of the diet and helps maintain body weight.
Cereals
They represent the main source of energy for Mediterranean people,
but they also contain a lot of proteins, vitamins, and fibre.
Legumes
Together with cereals they guarantee a protein mixture whose biological
value is not exactly equal to that of animal protein, but very similar.
They are also rich in vitamins and mineral, especially iron.
FOOD

4. FOOD
Eggs
Famous for the large amount of high biological value protein, eggs have
always been the most important source of animal protein in the
Mediterranean diet together with cheese. They are considered an important
food for their relationship between energy and nutrients.
Milk and Dairy products
Milk, yoghurt and cheese ( the latter allowing you to maintain the rich
nutrition of milk in an even more digestible way ) are important foods.
While milk and/or yoghurt can and should be consumed daily, we must pay
more attention to cheese, because it is often rich in calories and salt.
They are all source of minerals, especially calcium, vitamins and proteins.

5. FOOD
Fish
The Mediterranean diet focuses on fish because it is
very low in fat but it contains the best one, Omega 3,
in addition to protein and minerals, including iron and zinc.
Meat
It is an excellent source of protein, iron and other minerals,
but they recommend a moderate consumption, especially of the
red one because eating too much meat and too often could increase
the risk of cardiovascular disease.

6. BENEFITS
The Mediterranean diet has protective effects on health. In fact,
it protects our body against cardiovascular disease, cancer, and
probably from allergies and asthma. Not only that, the
Mediterranean diet would reduce the chances of developing
brain disease such as the Alzheimer one. Finally, the
Mediterranean diet improves circulation at the level of the renal
arteries, which is particularly important for patients with chronic
kidney failure.
For these reasons it can be said that the Mediterranean diet
plays a vital role in the quality of life.

7. MEDITERRANEAN FOOD
PYRAMID
The Mediterranean food
pyramid is used to
describe the
Mediterranean diet.
Created in 1994, it has
proved to be beneficial
for heart disease due to
the huge amount of
healthy foods this diet
provides.

8. MEDITERRANEAN FOOD
PYRAMID
At the base there is daily exercise
and carbohydrate balanced
assumption.
Then, there are other foods to be
eaten every day such as fruits.
The levels of the pyramid ranging
from fish to desserts include foods
to be consumed on a weekly
basis, whereas the intake of meat
should be monthly.
Olive oil should be used daily as
an important source of insaturated
fats.
Water is recommended as the best
drink.