a short description of mediterranean diet

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Francesca Gallo
MEDITERRANEAN
DIET

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What is Mediterranean diet?

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Mediterranean diet
The Mediterranean diet involves a
set of skills, knowledge, rituals,
symbols and traditions concerning
harvesting, fishing, conservation,
processing, cooking, and
particularly the sharing and
consumption of food.

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Mediterranean diet
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.

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Mediterranean diet
Eating together is the foundation of
the cultural identity and continuity
of communities throughout the
Mediterranean basin. It is a moment
of social exchange and
communication, an affirmation and
renewal of family, group or
community identity.

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Mediterranean diet
The Mediterranean diet emphasizes
values of hospitality, neighbourliness,
intercultural dialogue and creativity, and
a way of life guided by respect for
diversity. It plays a vital role in cultural
spaces, festivals and celebrations,
bringing together people of all ages,
conditions and social classes.

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Mediterranean diet
Women play an important role in
transmitting knowledge of the
Mediterranean diet. Markets also play a
key role as spaces for cultivating and
transmitting the Mediterranean diet
during the daily practice of exchange,
agreement and mutual respect.

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The discovery of the health benefits of the Mediterranean
Diet depends on the studies of the scientist Ancel Keys.
The origins of the "Mediterranean Diet" are lost in time
because they sink into the eating habits of the Middle Ages.
The Mediterranean Diet is based on eating habits of people
from Southern Europe.
Mediterranean diet

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How do we know Mediterranean
diet is really healthy?

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Seven Countries Study
In 1958, Dr. Ancel Keys launched this
study and followed sixteen groups for
over 25 years.
Men aged 40 to 59 were recruited from
Yugoslavia, Italy, Greece, Finland, the
Netherlands, Japan, and the United
States.

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Seven Countries Study
Dr. Ancel Keys found that in
countries where fruits,
vegetables, grains, beans, and
fish were a major part of diet, the
men rarely suffered from heart
attacks

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The Mediterranean Diet Pyramid

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Everyday, every week, occasionally

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The pyramid places at the base foods of plant
origin, that provide key nutrients and other
protective substances that contribute to
general well-being and to maintain a balanced
diet. For these reasons, they should be
consumed in greater proportion and
frequency than foods located at the central
and upper levels of the pyramid. The latter
should be eaten in moderation and left for
special occasions.
The pyramid establishes dietary daily, weekly
and occasional guidelines in order to follow a
healthy and balanced diet.

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Every Day
The three main meals should contain three basic elements:
• Cereals. One or two servings per meal in the form of bread,
pasta, rice, couscous and others. Preferably whole grain, since
some valuable nutrients (magnesium, phosphorus, etc.) and
fibre can be lost during processing.
• Vegetables. Presents at lunch and dinner; more or equal two
servings per meal, at least one of the serving should be raw. A
variety of colours and textures provide a diversity of
antioxidants and protective compounds.
• Fruits. One or two servings per meal. Should be chosen as the
most frequent dessert.

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Every Day
• Water A daily intake of 1.5 to 2 litres of water should be
guarantied.
• Dairy products. Prefer it in the form of low fat yogurt and
cheese. They contribute to bone health, but can also be an
important source of saturated fat.
• Olive oil is located at the centre of the pyramid; should be the
principal source of dietary lipids because of its high nutritional
quality. Its unique composition gives it a high resistance to
cooking temperatures and should be used for cooking as well
as dressings (one tablespoon per person).

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Every Day
• Spices, herbs, garlic and onions are a good way to introduce a
variety of flavours and palatability to dishes and contribute to
the reduction of salt addition. Olives, nuts and seeds are good
sources of healthy lipids, proteins, vitamins, minerals and
fibre. A reasonable consumption of olives, nuts and seeds
(such as a handful) make for a healthy snack choice.
• Respecting religious and social beliefs, a moderate
consumption of wine and other fermented beverages (1 glass
per day for women and 2 glasses per day for men, as a generic
reference) during meals is recommended.

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This pyramid is a result of
international consensus and
it is based on the latest
scientific evidence in the of
health and nutrition
published scientific articles
in the last decades, as
educational tools used in
the promotion of the
Mediterranean Diet and
responds to the need for a
common framework among
Mediterranean countries.

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Weekly
• Fish (two or more servings), red meat (two servings)
and eggs (two to four servings) are good sources of animal
protein. Fish and shellfish are also good sources of healthy fats.
• Consumption of red meat (less than two servings, preferably
lean cuts) and processed meats (less than one serving) should
be in smaller quantity and frequency.
• The combination of legumes (more than two servings) and
cereals are a healthy protein and lipid source. Potatoes are also
included in this group, as they are a part of many traditional
recipes with meat and fish (more or less than three servings per
week, preferably fresh potatoes).

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Occasionally
In the vertex of the pyramid are represented the sugary and
unhealthy fat rich foods (sweets). Sugar, candies, pastries and
beverages such as sweetened fruit juices and soft drinks, should be
consumed in small amounts.
Together with the proportion and frequency recommendations of
consumption, the incorporation of lifestyle and cultural elements is
one of the innovations of the pyramid. Adopting a healthy lifestyle
and preserving the cultural elements should also be considered in
order to acquire all the benefits from the Mediterranean diet.

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Portion sizes should be based on
frugality, adapting energy needs
to urban and modern sedentary
lifestyles.
MODERATION

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COOKING
Make cooking an important
activity taking the proper time
and space. Cooking can be fun
and can be done with family,
friends and the loved ones.

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SOCIALIZATION
The aspect of conviviality is important for the
social and cultural value of the meal, beyond
nutritional aspects. Cooking, sitting around
the table and sharing food in company of
family and friends is a social support and
gives a sense of community.

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SEASONALITY
The preference for seasonal, fresh foods
maximizes the content of protective nutrients
and substances in the diet. Whenever
possible take into account traditional, local,
eco-friendly and bio-diverse products to
contribute to the preservation of the
environment and Mediterranean landscapes.

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ACTIVITY
Regular practice of moderate physical activity
(at least 30 minutes throughout the day) as a
basic complement to the diet for balancing
energy intake, for healthy body weight
maintenance and for many other health
benefits.

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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.

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IPSSEOA Buontalenti
www.buontalenti.gov.it
Francesca.gallo35@istruzione.it

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THANK YOU!