The Mediterranean diet consists of moderate consumption of dairy, healthy fats like olive oil, fish and poultry twice a week, low meat, and high plant foods. It is rich in vitamins and reduces risks of heart disease, cancer, and neurological diseases. First publicized in 1975, numerous studies since have shown it promotes good health and longevity, in contrast to modern high-fat, low-fiber diets. Key aspects include high intake of olive oil, vegetables, fruits, grains, nuts and legumes, along with moderate dairy, poultry and wine, and low intake of red meat and sweets paired with regular exercise.

1. MEDITERRANEAN DIET
THE DIET OF THE PEOPLE WHO LIVE
AROUND MEDITERRANEAN SEA.
.

2. The principal aspects of this diet
include:
• Moderate consumption of
dairy products (mostly as
cheese and yogurt),
• Healthy fats such as olive
oil
• Eating fish and poultry at
least twice a week
• Low consumption of meat
products
• High consumption of
plant-based foods, such as
fruits and vegetables,
whole grains, legumes and
nuts.

3. Mediterranean diet
• It is rich in vitamins
• Reduces the risk of heart
disease
• Reduces incidence of
cancer, and Parkinson's
and Alzheimer's diseases

4. Mediterranean diet
The benefits of this diet were first
publicized in 1975 by the American
biologist Ancel Keys (Mr Cholisterol)
(Based on the “Seven countries
study” in the late 40’s in the USA).
He was the first to discover that
heart diseases can be related to
our diet.
[The results of this research gain
recognition after 90s].

5. In this study many
countries with different
styles of diet were
included.
As you can see countries
like Finland,
Netherlands and United
States have higher rates
of cardiovascular
disease /heart attacks

6. Mediterranean diet
• This classical “Seven
countries study” was the
longest from all the
studies of this type.
• Many other studies
have proved that the
Mediterranean diet is
the most healthy diet
and it protects from
heart attacks, cancer
(for example colon
cancer), obesity.

7. Today we know that Mediterranean
diet offers good health and longevity.

8. Unfortunately, modern
diet, our diet , especially
that of those living in
the big cities does not
follow the Mediterranean
model.
Its characteristics are the
overconsumption of
large quantities of fast
food containing fat and
minimum fibers.

9. The Mediterranean diet emphasizes
on:
• High intakes of extra virgin olive oil (as the principal
source of fat), vegetables (including leafy green
vegetables), fresh fruits (consumed as desserts or
snacks), cereals (mostly whole grains), nuts and
legumes.
• Moderate intakes of fish (especially marine blue
species), seafood, poultry, dairy products
(principally cheese and yogurt) and red wine.
• Low intakes of eggs, red meat, processed meat and
sweets.
• Getting plenty of exercise

10. Mediterranean diet’s pyramid

11. The Mediterranean diet emphasizes
also on:
Getting plenty of
exercise.

13. • UNESCO recognized the Mediterranean diet as an
Intangible Cultural Heritage of Humanity in
November 2010 (of the countries: Cyprus,
Croatia, Spain, Greece, Italy, Morocco and
Portugal)
 It was chosen because "The Mediterranean diet
involves a set of skills, knowledge, rituals,
symbols and traditions concerning crops,
harvesting, fishing, animal husbandry,
conservation, processing, cooking, and
particularly the sharing and consumption of
food."

14. Mediterranean
diet

15. Mediterranean diet

16. Thank you