The Mediterranean diet was born thanks to millennia of cultural exchanges between people living in the countries around the Mediterranean basin. It’s based on the regular consumption of olive oil (as the main source of added fat), plant foods (legumes, wholegrains, vegetables, fruits, tree nuts, and seeds), a moderate to high consumption of fish (especially the varieties rich in unsaturated fats), molluscs, shellfish and seafood, a moderate consumption of poultry and dairy (mainly cheese and yogurt), an only occasional consumption of red meat and other meat products, and there is a low-to-moderate alcohol consumption (generally red wine). This kind of diet is poor in terms of refined carbohydrates and simple sugars, but rich in fiber, unsaturated fats called omega 3 and omega 6 and provides a full range of antioxidants which exert both a protective and healing action.
Many studies confirmed that the Mediterranean diet reduces the risk of Obesity, Cardio vascular disease, Stroke, Type 2 Diabetes and Cancer and improves cognitive health. Unfortunately, the unhealthy eating habits developed everywhere because of the globalization process make difficult the implementation of such a protective dietary pattern. The Mediterranean diet can be easily tailored to your needs and if it matches your energy, macronutrients and micronutrients requirement, it can be the fundament of an healthy life style, leading to live a better life.