Mediterranean Diet: What to Eat and Why It's Considered Healthy

Mediterranean diet , a style of eating that we hear a lot about and that a good part of the world “envies” us, being widespread in the countries of the Mediterranean basin, such as Italy.

This type of diet, in fact, is made up of all those foods that are typical of this geographical area, such as complex carbohydrates and starches from pasta and pizza, but also Greek pita and Arabic bread, the noble proteins from fish and the precious fats from extra virgin olive oil.

But what is good to eat according to this diet? And why is its “ food pyramid ” considered balanced and healthy?

The so-called "food pyramid" of the Mediterranean diet

The concept of “ food pyramid ” is a simple visual scheme that summarizes in the shape of a triangle the proportions between permitted foods , to balance their quantity and weekly frequency.

The Veronesi Foundation also talks about it in a dedicated article, defining it as the “ health pyramid ”. We have already talked about the foods allowed and to be avoided in different types of diet, from plant-based diet to that one vegan , from ketogenic at the gluten free , from paleo at the lactose free .

There Mediterranean diet it's definitely a lot sustainable over time because it is essentially an omnivorous diet. Not only that, it is also very tasty and its basic foods are those that any Italian knows and loves, from an early age.

Reasoning in terms of macronutrients, in fact, the base of the pyramid is made up of carbohydrates , sugars and especially starches. They should be consumed every day as the main substances, in the percentage of 45-60% of the total.

The second step of the pyramid, always with a daily consumption but rotating the variety of foods and in reduced quantities compared to carbohydrates, are the good fats dairy products, dried fruit and olive oil, in the percentage of approximately 20-35%.

Finally, at the top of the pyramid, understood as foods to be consumed only weekly and in moderate quantities, we find proteins of meat, fish, eggs, legumes and complex sugars from sweets, in a percentage of 10-12% maximum of the total.

Mediterranean diet: the benefits

Every organism has its own characteristics, its own basal metabolism connected to the functioning of the organism itself and the degree of physical activity, and its own intolerances and pathologies. Certainly, however, a Mediterranean diet based on fresh and seasonal ingredients can have beneficial effects.

International studies on the benefits of the Mediterranean diet began as early as 1950, by biologists and nutritionists from all over the world, including Professor Ancel Keys . The American biologist compared the dietary habits of the populations of the Mediterranean basin with those of the Americans, the Scandinavian area and Japan, to map the differences and interactions with the health of individuals.

Well, the evidence that has emerged has highlighted how the Mediterranean diet - thanks to the consumption of fresh fruit and vegetables, starches, olive oil, fish and nuts - would protect the body from the onset of cardiovascular diseases, neurodegenerative diseases and tumors.

What to Eat and What to Avoid if You Follow the Mediterranean Diet

But, then, what to eat in the Mediterranean diet? Those who think that means being able to eat pasta and pizza every day without hesitation, well… they are wrong!

We must rely on the food pyramid mentioned above: every day, the main meals must include seasonal fruit and vegetables , along with preferably whole grains or products made with whole grain flours.

The main courses should be integrated with milk derivatives , dried fruit And extra virgin olive oil .

Finally, you can consume them weekly small portions of meat, eggs, fish and shellfish, legumes . Red meat and cured meats should be consumed in extreme moderation, as well as sweets, at most once a week.

The moderation, quantity and frequency of consumption of these foods, cooked simply and not too seasoned, make everything very healthy, obviously based on the nutritional needs of a healthy person, without intolerances and particular pathologies.

Avoid excesses and processed products: no to too much sugar, no to fried foods, no to bad fats, no to overly processed or industrial foods, no to sweet and fizzy drinks.

All of this, of course, must be accompanied by proper hydration, drinking the right quantities of water, and constant physical activity.