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The Mediterranean Diet

Contents

Definition of the Mediterranean

diet

The

roots of

the Mediterranean

Diet

Health effects of the Mediterranean

diet

Health diseases associated with the Mediterranean

diet

Mediterranean cuisine

Key components of the Mediterranean

diet

The Eat-Well guide of the Mediterranean

diet

Definition of Mediterranean Diet

In the early 1960s, the concept of a Mediterranean diet was developed to reflect "food patterns typical of 

Crete

, much of the rest of 

Greece

, and 

southern Italy

 “.

Generally, a Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain.

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.

Mediterranean Diet

Pyramide

The

roots

of the Mediterranean Diet

The

Mediterranean

Diet has its roots in

Ancient Greece and the Roman

Empire

T

raditionally includes :Wine Oil productsCerealBreadLegumesSheep cheese FishVegetables, 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 health-promoting component of the diet. There is preliminary evidence that regular consumption of olive oil may lower all-cause mortality.

Diary factors

in addition to regular physical activity may lower

the rates of

Heart disease

Diabetes

Cancer

Cognitive ability

Mediterranean cuisine

Although

there are many different "Mediterranean diets" among different countries and populations of the Mediterranean basin, because of ethnical, cultural, economical and religious diversities, the distinct Mediterranean cuisines generally include the same key components, in addition to regular physical activity.

Key components of the Mediterranean

diet

Eating primarily plant-based

foods

Replacing butter with healthy fats such as olive oil and canola

oil

Using herbs and spices instead of salt to flavor

foods

Limiting red meat to no more than a few times a

monthEating fish and poultry at least twice a weekEnjoying meals with family and friendsDrinking red wine in moderationGetting plenty of exercise

Mediterranean fruits

The

Eat-Well guide of the Mediterranean

diet

Eat at least 5 portions of a variety of fruit and vegetables every day.

Base your meals on starchy foods such as potatoes, bread, rice and pasta.

Eat some beans or pulses, fish, eggs, meat and other proteins.

Have some dairy or dairy alternatives (such as soya drinks).

Choose unsaturated oils and spreads and eat them in small amounts.

Drink 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:

http://

www.hellinon.net/ANEOMENA/Diatrofi.htm

https://

www.mouseioaianis.gr/index.php?option=com_content&view=article&id=127&Itemid=96

http://

www.bovary.gr/health-diary/7728/ti-etrogan-oi-arhaioi-ellines-ta-mystika-tis-eyzoias-toys

Vicky Logotheti

Sotiria Kyrmoutseli