The Mediterranean Diet Contents Definition of the Mediterranean

The Mediterranean Diet

Contents ØDefinition of the Mediterranean diet ØThe roots of the Mediterranean Diet ØHealth effects of the Mediterranean diet ØHealth diseases associated with the Mediterranean diet ØMediterranean cuisine ØKey components of the Mediterranean diet ØThe Eat-Well guide of the Mediterranean diet

Definition of Mediterranean Diet Greece southern Italy Crete The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits and vegetables, moderate to high consumption of fish, moderate consumption of dairy products, moderate wine consumption an low consumption of non-fish meat products.

The roots of the Mediterranean Diet The Mediterranean Diet has its roots in Ancient Greece and the Roman Empire : ØWine ØOil products ØCereal ØBread ØLegumes ØSheep cheese ØFish ØVegetables, Fruit

Health effects of the Mediterranean diet The Mediterranean diet lowers the risk of some chronic diseases and early death. Olive oil maybe the main healthpromoting component of the diet. There is preliminary evidence that regular consumption of olive oil may lower allcause mortality.

Diary factors in addition to regular physical activity may lower the rates of ØHeart disease ØDiabetes ØCancer ØCognitive ability

Mediterranean cuisine

Key components of the Mediterranean diet ØEating primarily plant-based foods ØReplacing butter with healthy fats such as olive oil and canola oil ØUsing herbs and spices instead of salt to flavor foods ØLimiting red meat to no more than a few times a month ØEating fish and poultry at least twice a week ØEnjoying meals with family and friends ØDrinking red wine in moderation ØGetting plenty of exercise

The Eat-Well guide of the Mediterranean diet ØEat at least 5 portions of a variety of fruit and vegetables every day. ØBase your meals on starchy foods such as potatoes, bread, rice and pasta. ØEat some beans or pulses, fish, eggs, meat and other proteins. ØHave some dairy or dairy alternatives (such as soya drinks). ØChoose unsaturated oils and spreads and eat them in small amounts. ØDrink 6 -8 glasses of fluid a day.

The eating habits of the Mediterranean people changed over time. In the middle ages, due to the popularity of Christianism, people had different eating habits. Also, due to the technological development and the globalisation appeared new products (e. g. potatoes). However, the Mediterranean diet remains the number one reason to longevity.

Bibliography: Øhttp: //www. hellinon. net/ANEOMENA/Diatrofi. htm Øhttps: //www. mouseioaianis. gr/index. php? option=c om_content&view=article&id=127&Itemid=96 Øhttp: //www. bovary. gr/health-diary/7728/ti-etroganoi-arhaioi-ellines-ta-mystika-tis-eyzoias-toys