The diet followed by the people around the Mediterranean Sea in the

1960’s and, in particular, the inhabitants of Crete and

South Italy

Mediteranean diet

…Is a way of life

Mediteranean diet…..

• Eat more fish, less meat • Eat more vegetables •Fewer dairy products • Whole grains, no processed grains • You must have fruit every day • All butter and margarine to be replaced by olive oil.

Do you live following the Mediterranean diet?

Regular physical activity

Yes!!!! NO

Do you usually go to the gym ?

Vincent Van Gogh

Physical exercise

It helps in the prevention of cardiovascular disease

It reduces the risk of death from coronary

disease

Vincent Van Gogh

Afternoon nap

It reduces the risk of death from cardiovascular disease

Do you take the afternoon nap?

Do you like burger?

Fast food is a typical example of food consumed in a

Western pattern diet

The Western pattern diet, also called Western dietary pattern or the meat-sweet diet, is a dietary

habit chosen by many people in developed countries

It is characterized by high intakes of red meat, sugary desserts, high-fat

foods, and refined grains

It also typically contains high-fat dairy products, high-sugar drinks,

eggs, and higher intakes of processed meat

Please Don’t Eat This

Or this

And definitely not this

but these

Why?

Foods that contribute to your

health

Fruits and Vegetables

Data from nationwide surveys indicate that 80% of Americans aren’t getting 5 servings of fruits & vegetables per day.

The National Cancer Institute has determined that “5-a-day” will reduce the risk of certain cancers.

Broccoli

This green vegetable is a member of the cruciferous family. Members of this family containing organic compounds inhibit certain of the hepatic enzyme system (P450s) that can activate carcinogens in the body.

Citrus Fruits

• Citrus fruits contain a variety of active compounds and many health effects.

• Current research is aimed at elucidating those factors present in foods that are responsible for biologic effects.

• Flavones and flavanones are cancer preventives found in citrus fruits.

Garlic

Epidemiologic studies comparing patients with colon cancer to those who have not developed it indicate a protective role for garlic in cancer prevention. In China, where gastric cancer is more common, garlic consumption has been associated with reduced risk.

Garlic

Garlic it is mildly active in lowering serum cholesterol

levels

Do you eat at least 5 servings of fruits & vegetables per

day?

Nutrients that contribute to your health

Fibers It binds

cholesterol in the intestine and

reduces it in the blood

It reduces

inflammatory markers in the

blood

1) Eat more cold water fish, add onions, garlic, to your diet.

2) Eat whole grains whenever possible. Eat lots of green vegetables and fruit.

3) Change to low fat dairy products.

Reduce your intake of fatty red meats.

To improve cardiovascular health follow a

Mediterranean style diet

SUMMARY

What is the Mediterranean Diet?

Features abundance of: vegetables -legumes -breads and grains fruits -nuts, seeds cereals/pasta regular use of olive oil moderate amounts of fish, poultry small amounts of red meat moderate amounts of dairy (yogurt, cheese) moderate consumption of alcohol (wine at meals)

Other keys to Mediterranean eating

Eating what is freshest and available locally

Quality in food, not quantity

Fresh and whole-not processed or refined

Primarily plant based

Relish experience of eating-savor every bite!

Also playing key role:

Regular physical activity at level to promote

healthy weight, fitness and well-being

Other keys to Mediterranean eating

Do you look at the quality in food, not quantity?

Do you eat what is freshest and available

locally?

Do you Relish experience of eating-savor every bite?

Why eat in the Mediterranean way?

Heart disease substantially reduced

Protection against cancer, arthritis, diabetes, osteoporosis, Alzheimer’s disease

Slows the aging process

Promotes longevity

Embracing the Med. Lifestyle

Eating should be pleasurable and fulfilling

Regular exercise: 30 min/day on most days (45-60 min for weight loss)

Less stress-strong social ties, close to nature

Conclusion

As Hippocrates said: “Let food be your medicine!”