Healthy diet: The Mediterranean Diet

The Mediterranean diet is the healthiest diet in the world. Scientists confirm that the Mediterranean diet reduces cardiovascular disease, increases life expectancy and reduces overweight.

Weight Loss: 1 kg a week (up to your ideal weight).
Diet duration: unlimited.
Calories: 2000 calories daily.

Foods of the Mediterranean diet (food pyramid)

Regular use:
Vegetables (micronutrients and carbohydrates)
Fruits (micronutrients and carbohydrates)
Legumes and nuts (protein and carbohydrates)
Bread, pasta and cereals (carbohydrates)

Cast calories of the Mediterranean Diet

The WHO (World Health Organization) provides the source of the calories in this diet:

♥ Carbohydrates: 55-60% of total calories: cereals (bread, rice, pasta), legumes (beans …)
♥ Nutrients: 15% of calories: fruits and vegetables, both fresh and cooked.
♥ Protein: 15% of calories: meat, eggs and especially fish.
♥ Fat: 10% of calories: olive oil.

For a Mediterranean diet, we recommend you follow this weekly menu of healthy and delicious food (menu 2000 calories).

Dietary menu of Mediterranean diet

Monday

Breakfast:
– 1 glass of skim milk or soy.
– 1 serving of cereal (40 gr.)
– 1 fresh orange juice. Lunch:
– 1 skimmed yogurt.
– 1 piece of seasonal fruit.

Food:
– Pasta salad with tomato, cheese, nuts, basil and olive oil.
– Chicken breast grilled seasoned with lemon.
– 1 slice of bread (40 gr.).
– 1 infusion.

Snack:
– 1 orange juice.
– 1 slice of bread with turkey.

Dinner:
– Scrambled eggs with garlic prawns and asparagus.
– Hake.
– 1 skimmed yogurt.

Tuesday

Breakfast:
– 1 glass of skim milk or soy.
– 1 slice of toast with olive oil or jam.
– 1 fresh orange juice.

Lunch:
– 1 skimmed yogurt.
– 1 piece of seasonal fruit.

Food:
– Mashed zucchini.
– 1 slice of grouper with vegetables.
– 1 egg custard.

Snack:
– 1 flavored gelatin, or 1 skimmed yogurt.

Dinner:
– 1 fillet of beef with sliced ​​tomatoes with oregano or basil.
– 1 slice of toast.
– 1 skimmed yogurt.

Wednesday

Breakfast:
– 1 glass of skim milk or soy.
– 3 graham crackers.
– One natural grapefruit juice.

Lunch:
– 1 skimmed yogurt.
– 1 piece of seasonal fruit.

Food:
– Boiled spinach with grated cheese.
– Rice three delights.
– 1 skimmed yogurt.

Snack:
– 1 flan, or 1 skimmed yogurt.

Dinner:
– Cabbage salad with shredded carrots and yogurt sauce.
– 2 slices of bread with deli turkey.
– 1 skimmed yogurt.

Thursday

Breakfast:
– 1 glass of skim milk or soy.
– 1 salad seasonal fruit (strawberries, peaches, grapes).

Lunch:
– 1 tomato juice.
– 1 slice of bread with turkey and cheese.

Food:
– Lettuce, tomato, cucumber, carrot, onion and garlic.
– Omelette with tomatoes and peppers.
– 1 piece of bread (40 g).
– 1 infusion.

Snack:
– 3 graham crackers.
– 1 orange juice.

Dinner:
– Asparagus wrapped with deli turkey and cheese.
– 2 slices of toast.
– 1 skimmed yogurt.

Friday

Breakfast:
– 1 glass of skim milk or soy.
– 1 nonfat yogurt with cereal.
– 1 peach juice.

Lunch:
– 1 skimmed yogurt.
– 1 piece of seasonal fruit.

Food:
– Grilled sole.
– Boiled or roasted artichokes.
– 1 slice of toast.
– 2 slices of melon or watermelon.

Snack:
– 1 flavored gelatin, or 1 skimmed yogurt.

Dinner:
– Sauteed mushrooms and mushrooms.
– Cod croquettes made with skim milk.
– 1 slice of toast.
– 1 skimmed yogurt.

Saturday

Breakfast:
– 1 glass of skim milk or soy.
– 1 serving of cereal (40 gr.).
– 1 fresh orange juice.

Lunch:
– 1 skimmed yogurt.
– 1 piece of seasonal fruit.

Food:
– Grilled eggplant stuffed with minced meat with onion and garlic.
– 1 skimmed yogurt.
– 1 infusion.

Snack:
– 1 fresh orange juice.
– 1 slice of bread with chicken and cheese.

Dinner:
– 2 turkey sausages accompanied by grilled onion.
– 1 slice toast with light cheese.
– 1 skimmed yogurt.

Sunday

Breakfast:
– 1 grapefruit juice or fruit in season.
– 1 glass of skim milk or soy.
– 1 slice of toast with olive oil or jam. Lunch:
– 1 skimmed yogurt.
– 1 piece of seasonal fruit.

Food:
– Lettuce, tomato and cucumber.
– Mashed potatoes with grilled chicken.
– 2 slices of fresh pineapple.
– 1 infusion.

Snack:
– 1 flan, or 1 skimmed yogurt.

Dinner:
– Tomato salad with fat-free cheese and oregano.
– Burger grilled chicken.
– 1 slice of toast.
– 1 skimmed yogurt.

Recommendation on the Mediterranean diet

• Drink at least 2 liters of water a day (8 glasses).
• A glass of red wine (preferably reservation) to accompany meals where you feel like doing. It is the joy of the Mediterranean Diet!
• Do not eat fruit during meals. Eat fruit with three hours margin with other foods.
• If not tolerate a food, you can substitute a similar (see food pyramid).

Reduce diseases with the Mediterranean diet

The Mediterranean diet is a healthy diet with a very favorable effect on health:

♥ Reduce Cholesterol: the few foods contain saturated fats that give cholesterol (meat, egg yolks, organ meats, milk, cream).
♥ Reduces Cardiovascular problems: diet prevents clogging of the coronary arteries that supply blood to the heart.
♥ Rich in unsaturated fats Poli: reduce the level of bad and good cholesterol.
♥ Rico in Mono unsaturated fats: Found in large quantities in olive oil and avocado
♥ Slows aging: the diet is rich in antioxidants (vitamins and minerals) that block the damaging effects of free radicals (aging). The antioxidants found in plant foods, especially fruits, vegetables and whole grains.