1. The Mediterranean
Diet
Istituto Comprensivo Statale di Cerisano

2.  On November 17th
2010, the UNESCO
included the
Mediterranean Diet on
the Representative List
of Intangible Cultural
Heritage of Humanity
during its meeting held in
Nairobi, Kenya.

3. The “Seven Countries
Study” was the first to
examine systematically
the relation among diet,
lifestyle, risk factors and
rates of coronary heart
disease and stroke in
populations contrasting
in diet, from Finland to
Greece.

4. The small village of
Nicotera in Calabria,
with a low level of
mortality from coronary
heart trouble and
cancer was studied by
the Keys’ équipe and
recognized as a dietary
model to follow. So, the
Mediterranean diet is
also Calabrian.

5.  Diaita is the ancient
Greek word from whichderives diet and meansbalanced lifestyle.The Mediterranean diet is a
way of understanding life
and eating based on local
agricultural products, recipes
passed on from generation
to generation, shared meals,
celebrations and traditions.Olive oil is the principal
source of fat instead ofanimal fats.

6. The Pyramid
the “gold standard” eating pattern that promotes lifelong good health.
Obese children are becoming alarmingly more frequent
in Italy because they lead more sedentary lives than
previous generations and eat more packaged snacks.

7.  Grains, vegetables, and
fruit should be eaten at the
most meals, because they are
important sources of vitamins,
minerals, energy, antioxidants,
and fibre
 Olive oil is the principal source of
dietary fat used for cooking, baking,
and for dressing salad and vegetables.
Extra virgin olive oil is the highest in
health-giving fats with cardio-protective
and anti-cancer effects. Antioxidants in
olive oil improve cholesterol regulation
and it has others anti-inflammatory and
anti-hypertensive effects.

8.  Nuts, beans, legumes and
seeds are good sources of
healthy fats, proteins, and
fibre. They add flavour and
they are often used instead of
meat.
• The most common are:
almonds, cannellini beans,
chickpeas, broad beans, green
beans, hazelnuts, kidney
beans, lentils, pine nuts,
pistachios, sesame seeds,
peas, walnuts.

9.  Herbs and spices add
flavours and aromas to food,
reducing the need to add salt
or fat. They are also rich in
health-promoting antioxidants.
 Herbs and spices common to
the traditional Mediterranean
Diet are: anise, basil, bay leaf,
chillies, cloves, cumin, fennel,
garlic, lavender, marjoram,
mint, oregano, parsley,
pepper, rosemary, sage,
tarragon, thyme.

10.  Cheese and yogurt are
regularly eaten in the
traditional Mediterranean diet,
but in moderate quantity. The
calcium into cheese and yogurt
is important for bones and
heart health.
 The most common are :
mozzarella, caciocavallo,
provolone, feta, gorgonzola,
Parmigiano-Reggiano,
pecorino, ricotta, yogurt
(including Greek yogurt).

11.  Fish such as tuna,
herring, sardines, salmon
are rich in essential heart-
healthy omega-3 fatty
acids, and shellfish and
crustaceans including
mussels, clams and
shrimps have similar
benefits.
 Fish are not typically
fried in Mediterranean
countries.

12. Eggs are a good
source of high-quality
proteins and can be
especially useful for
people who do not eat
meat.
Chicken, duck, and
quail eggs are
important ingredients
for the Mediterranean
cuisine.

13.  Meat is an important source of proteins, iron and a
concentrated source of B vitamins, including vitamin
B12. It is eaten in small portions by Mediterranean
people, who prefer lean cuts. Poultry is a good source of
lean protein without the high level of saturated fat found
in some cuts of red meat.

14. 
Wine is regularly but
moderately consumed in
the Mediterranean.“Moderately” means only
one five-ounces glass of
wine per day for women
and two five-ouncesglasses for men. Red
wine is considered afactor contributing tohealth as it containsflavonoids with powerful
antioxidant properties.

15.  Water is essential for life and a proper hydration, during
each day, makes a positive contribution to health and
well being. A man's body is about 60 percent water, and
a woman's is approximately 50 percent. Every day, we
lose 2-3 quarts of water and it is important we replace
our fluids regularly to compensate for this loss. Individual
variations in body sizes and activity levels mean that
some people should drink more water every day than
others.

16. The Mediterranean Diet is based
on the principles of enjoyment
and pleasure. Food, drinks and
meals are best eaten and
savoured with the others
Daily physical activity is
important. It includes exercises
like running and aerobics, but also
activities such as walking and
doing housework or yard-work, or
taking the stairs instead of the lift.