Eat local, fresh and seasonal produce whenever possible
Prepare your meals at home and share them with your family, friends, and your community. Eating together is a moment of appreciated social exchange and communication.
Eat fruit and vegetables in abundance. Vegetables should rule your plate since they are super nutritious and poor in calories. There should be a wide variety of seasonal vegetables at the table.
Use olive oil copiously. It should be your preferred fat source. Eating fish, olives, nuts, and seeds will also contribute to your intake of unsaturated fatty acids that have an important role in the health of your heart, hormones, and brain. In the spirit of the Mediterranean diet these fats are also essential to make your food taste delicious!
Use herbs and spices to season your dishes. Your meals will become more fragrant, tastier, and healthier because the Mediterranean herbs and spices are full of antioxidants and they will allow you to use less salt.
Use unrefined sources of carbohydrates and adjust their intake to your physical activity. Pulses like chickpeas, beans, peas, lentils or broad beans, chestnuts or tubers, and whole grains are good sources of slowly absorbed carbs that contribute to a healthy weight and high energy!
Choose your protein sources wisely. In the Mediterranean diet fish and seafood are privileged. White meats (like chicken and turkey) and eggs are eaten less regularly. Red and processed meats are used only in festivities and special occasions.
Eat dairy in moderation and mostly fermented. In the Mediterranean diet dairy is mostly consumed in the form of cheese or yogurt and it comes from diverse sources (sheep, goat, caw, camel, or buffalo).
Drink mostly water. Drink wine with moderation and at meal times. Avoid drinking your calories. It makes it easier to maintain a healthy weight.
Eat sweets only in special occasions. In the Mediterranean diet fruit is the ‘everyday sweet’
The Mediterranean diet is a lot more than food. It translates a whole life style that is based on 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.
To follow the ten steps mentioned above is a tasty, practical, economic and environmentally friendly way to increase your health and quality of life. The Mediterranean diet has been associated with an increased longevity, with an improved bone mineralization, with the maintenance of a healthy weight, with the reduction of cardiovascular diseases, with the prevention of diabetes, and with a diminished prevalence of neurodegenerative diseases like Parkinson’s or Alzheimer’s.
The Mediterranean diet reduces your risk of developing Alzheimer’s disease and delays cognitive decline onset.
The Mediterranean diet is more effective in loosing excess weight and maintaining a healthy weight than a low fat diet.
The Mediterranean diet has been associated with longevity.
When compared to a low fat diet, the Mediterranean diet enriched with olive oil and nuts increases cardiovascular health reducing the risk of heart attack, stroke, and premature death.
In people with Rheumatoid Arthritis, the Mediterranean diet reduces inflammation, improves mobility, and increases vitality.
Commitment to the Mediterranean diet reduces the risk of developing diabetes. It helps to maintain glicemic control and prevents cardiovascular damage in individuals with established diabetes.