The Mediterranean

DietIstituto Comprensivo Statale

di CerisanoII - III E

On November 17th

2010, the UNESCO

included the

Mediterranean Diet on

the Representative List

of Intangible Cultural

Heritage of Humanity

during its meeting held in

Nairobi, Kenya.

The “Seven

Countries Study” was

the first to examine

systematically the

relation among diet,

lifestyle, risk factors

and rates of coronary

heart disease and

stroke in populations

contrasting in diet,

from Finland to

Greece.

The small village of Nicotera in Calabria, with a low level of mortality from coronary heart trouble and cancer was studied by the Keys’ équipe and recognized as a dietary model to follow. So, the Mediterranean diet is also Calabrian.

Diaita is the ancient Greek word from which derives diet and means balanced lifestyle. The Mediterranean diet

is a way of understanding life and eating based on local agricultural products, recipes passed on from generation to generation, shared meals, celebrations and traditions. Olive oil is the principal

source of fat instead of animal fats.

The Pyramid the “gold standard” eating pattern that promotes lifelong good health.

Obese children are becoming alarmingly more frequent in Italy because they lead more sedentary lives than previous generations and eat more packaged snacks.

Grains, vegetables, and fruit should be eaten at the most meals, because they are important sources of vitamins, minerals, energy, antioxidants, and fibre

Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salad and vegetables. Extra virgin olive oil is the highest in health-giving fats with cardio-protective and anti-cancer effects. Antioxidants in olive oil improve cholesterol regulation and it has others anti-inflammatory and anti-hypertensive effects.

Nuts, beans, legumes and seeds are good sources of healthy fats, proteins, and fibre. They add flavour and they are often used instead of meat.

• The most common are: almonds, cannellini beans, chickpeas, broad beans, green beans, hazelnuts, kidney beans, lentils, pine nuts, pistachios, sesame seeds, peas, walnuts.

Herbs and spices add flavours and aromas to food, reducing the need to add salt or fat. They are also rich in health-promoting antioxidants.

Herbs and spices common to the traditional Mediterranean Diet are: anise, basil, bay leaf, chillies, cloves, cumin, fennel, garlic, lavender, marjoram, mint, oregano, parsley, pepper, rosemary, sage, tarragon, thyme.

Cheese and yogurt are regularly eaten in the traditional Mediterranean diet, but in moderate quantity. The calcium into cheese and yogurt is important for bones and heart health.

The most common are : mozzarella, caciocavallo, provolone, feta, gorgonzola, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Fish such as tuna, herring, sardines, salmon are rich in essential heart-healthy omega-3 fatty acids, and shellfish and crustaceans including mussels, clams and shrimps have similar benefits.

Fish are not typically fried in Mediterranean countries.

Eggs are a good source of high-quality proteins and can be especially useful for people who do not eat meat.

Chicken, duck, and quail eggs are important ingredients for the Mediterranean cuisine.

Meat is an important source of proteins, iron and a concentrated source of B vitamins, including vitamin B12. It is eaten in small portions by Mediterranean people, who prefer lean cuts. Poultry is a good source of lean protein without the high level of saturated fat found in some cuts of red meat.

Wine is regularly but moderately consumed in the Mediterranean. “Moderately” means only

one five-ounces glass of wine per day for women and two five-ounces glasses for men. Red wine

is considered a factor contributing to health as it contains flavonoids with powerful antioxidant properties.

Water is essential for life and a proper hydration, during each day, makes a positive contribution to health and well being. A man's body is about 60 percent water, and a woman's is approximately 50 percent. Every day, we lose 2-3 quarts of water and it is important we replace our fluids regularly to compensate for this loss. Individual variations in body sizes and activity levels mean that some people should drink more water every day than others.

The Mediterranean Diet is based on the principles of enjoyment and pleasure. Food, drinks and meals are best eaten and savoured with the others

Daily physical activity is important. It includes exercises like running and aerobics, but also activities such as walking and doing housework or yard-work, or taking the stairs instead of the lift.