Mediterranean diet: what to eat and why it is considered healthy

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

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

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

The Veronesi Foundation also talks about it in a dedicated study, defining it as "pyramid of health”. We have already talked about the foods allowed and to be avoided in different types of diet, from theplant-based diet to the vegana, from the ketogenic alla gluten-free, from paleo to lactose-free.

The Mediterranean diet is certainly very 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 above all starches. They are to 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 smaller quantities compared to carbohydrates, are the good fats of dairy products, dried fruit and of olive oil, in the percentage of approximately 20-35%.

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

Mediterranean diet: the benefits

Each 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 around the world, including Professor Ancel Keys. The American biologist compared the eating style of the populations of the Mediterranean basin with that of the Americans, the Scandinavian area and Japan, to map 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 - protects the body from the onset of cardiovascular diseases, neuro-degenerative diseases and tumors.

What to eat and what to avoid if you follow the Mediterranean diet

But, so, what to eat in the Mediterranean diet? Anyone who thinks that it means being able to consume pasta and pizza every day without hesitation, well... they're wrong!

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

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

Finally, on a weekly basis, you can consume small portions of meat, eggs, fish and shellfish, legumes. Red meat and cured meats, as well as desserts, should be consumed in extreme moderation, 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 dietary needs of a healthy person, without intolerances and particular pathologies.

Excesses and processed products should be avoided: no to too much sugar, no to fried foods, bad fats, overly processed or industrial foods, sweet and carbonated drinks.

Everything, obviously, must be accompanied by the right hydration, drinking water in the right quantities, and constant physical activity.