The mediterranean diet prevents cardiovascular diseases

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]The Mediterranean Diet is a priceless cultural legacy, a balanced lifestyle that includes recipes, cooking methods, local produce and other customs that are good for the heart, such as the siesta and sociability.

Among the many beneficial properties for our health, the Mediterranean Diet is characterised by its use of fats that are good for the heart, such as olive oil and fat from blue fish and nuts (the famous Omega 3 and Omega 6). The main bases of the diet are cereals and vegetables accompanied by a small amount of meat and other animal-based products (which are used here as a ‘garnish’). Its use of seasonal fruit and vegetables, aromatic herbs and seasonings provides us with a large variety of vitamins and minerals.

These are the basic features of the Mediterranean Lifestyle, summarised in a decalogue:

1. Use olive oil as the main fat for cooking and dressing.
2. In general, unprocessed, fresh and seasonal foods should be used. Vegetable-based produce should be consumed in abundance (fruit, vegetables, legumes and nuts).
3. Bread and cereal-based foods (pasta, rice, etc.), preferably wholemeal, should also be consumed on a daily basis.
4. Eat dairy produce, mainly yoghurt and cheese, on a daily basis.
5. Red meat should be eaten in moderation and if possible as a constituent part of stews and other recipes, because processed meats, such as sausages, should only be consumed in small amounts (e.g. peas with small pieces of ham).
6. Eat fish in abundance (preferably blue fish, such as salmon, anchovies, sardines, etc.) and eggs in moderation.
7. Choose mainly fruit as a dessert. Pastries and other sweet foods should only be eaten on an occasional basis.
8. Water is the Mediterranean Diet’s drink par excellence. Adults who drink wine should do so in moderation and preferably as part of a meal.
9. Do physical exercise every day. Keeping yourself physically active is very important if you want to stay healthy.
10. Eating with family, friends or work colleagues gives us a moment of respite to socialise and enjoy the food. And it also encourages children to try new foods and eat everything. Taking a nap after eating relaxes the muscles and mind, which helps increase concentration, performance and creativity.

Here are some menu ideas to encourage you to follow the Mediterranean Diet, you will see how easy it is!
Adult menu
Children’s menu (3-12 years old)
Adolescent menu (13-17 years old)

Aisulu Giménez
Nutritionist[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” id=”adults” overlay_strength=”0.3″ shape_divider_position=”bottom” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line” custom_height=”40″][vc_text_separator title=”Mediterranean Diet: adults”][vc_column_text]

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Milk with wholemeal cereals and banana	Cocoa milk Homemade lemon sponge cake Apricot	Cocoa milk Wholemeal toast with oil and tomato Orange juice	Yoghurt with wholemeal cereals and walnuts Pear	Cocoa milk Biscuits Mixed fruit salad	Cocoa milk Toast with butter and jam Kiwi fruit	Cocoa milk Pancakes with chocolate and strawberries
Mid-morning	Iberian ham sandwich	Figs	Egg salad sandwich	Banana	Mixed sandwich	Fruit shake	Toast with salmon and avocado
Lunch	Macaroni with tomato sauce and meatballs Grapes	Mixed salad Potatoes in green sauce with hake Yoghurt	Lentils with vegetables Grilled pork sirloin Mixed fruit salad	Rice with steamed vegetables Grilled salmon Peach	Crème of carrot soup Roast chicken Grapes	Chickpea salad Roast ribs Pineapple	Gazpacho Beef lasagne Melon
Mid-afternoon	Plums	Almonds	Apple	Watermelon	Banana	Nectarine	Apple
Dinner	Cream of mushroom soup Grilled turkey Yoghurt	Corn pancakes stuffed with vegetables and sautéed chicken Pineapple	Green beans and sautéed potatoes with garlic and ham Cherries	Homemade ham and cheese pizza Curds with honey	Chard, tomato, avocado and mandarin salad Fried anchovies	Aubergine stuffed with vegetables and tuna Orange	Tomato, olive and onion salad Grilled cuttlefish with lemon Peach

[/vc_column_text][vc_column_text]* All meals should include water and bread (preferably wholemeal).
* Eat with family, friends or colleagues.
* Do physical exercise.[/vc_column_text][divider line_type=”No Line” custom_height=”40″][vc_text_separator title=”Frequency of consumption and food servings”][vc_column_text]

Foods	Frequency of consumption	Measurements at home of raw items before cooking
Water	4-8 servings a day	1 glass or small bottle
Dairy products	2-4 servings a day	1 glass/ 1 cup of milk; 2 units of yoghurt;2-3 slices of cheese/ 1 individual portion
Bread, cereals, pasta, rice and potatoes	4-6 servings a day	3-4 slices; 2 handfuls or 1 normal dish of rice/pasta; 1 large potato or 2 small
Vegetables	2 servings a day (one of which raw or in a salad)	1 dish of mixed salad; 1 dish of cooked vegetables; 1 large tomato, 2 carrots
Fruit	At least 3 servings a day	1 medium piece or 2 small (mandarin, plums); 1 slice of melon; 1 cup of strawberries, cherries
Olive oil	3-6 servings a day	1 soup spoon
Legumes	2-4 servings a week	2 handfuls or 1 normal dish
Nuts	3-7 servings a week	1 small handful or 18-20 hazelnuts
Fish and seafood	3-4 servings a week	1 small boneless fillet. At least two of the servings should be blue fish
Lean meat and poultry	3-4 servings a week	1 small fillet; ¼ chicken, rabbit
Eggs	3-4 servings a week	1 medium egg
Sausages and fatty meat	Occasional and in moderation	10 thin slices of cooked or Serrano ham
Sweets, snacks and soft drinks	Occasional and in moderation	2 level dessert spoons of sugar; 1 small unit; 1 packaged juice
Margarine, butter	Occasional and in moderation	1 dessert spoon; 1 medium-sized unit

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Nivel	Centro educativo	Localidad	Provincia	CCAA
Nivel 1 (3 y 4 años) Caja de Emociones	Escola Maria Garcia Cabanes	L’Aldea	Tarragona	Catalunya
Nivel 2 (5 años) Receta saludable	Escola El Turó	Mataró	Barcelona	Catalunya
Nivel 2 (5 años) Receta saludable	CEIP Batalla de Brunete	Brunete	Madrid	Madrid
Nivel 3 (1 a 3 Primaria) Bailar Moving	Escola Joan Baptista Serra	Alcanar	Tarragona	Catalunya
Nivel 4 (4 a 6 Primaria) Relato de la pandilla	CPR Padre Feijoo Zorelle	Ourense	Ourense	Galicia
Nivel 5 (1 a 4 ESO) Vídeo sobre ocio activo y saludable	Escola Vedruna	Cardona	Barcelona	Catalunya
Nivel 5 (1 a 4 ESO) Vídeo sobre ocio activo y saludable	IES La Cabrera	La Cabrera	Madrid	Madrid

Nivell	Centre educatiu	Localitat	Província	CCAA
Nivell 1 (3 i 4 anys) Caixa d’Emocions	Escola Maria Garcia Cabanes	L’Aldea	Tarragona	Catalunya
Nivell 2 (5 anys) Recepta saludable	Escola El Turó	Mataró	Barcelona	Catalunya
Nivell 2 (5 anys) Recepta saludable	CEIP Batalla de Brunete	Brunete	Madrid	Madrid
Nivell 3 (1 a 3 Primària) Ballar Moving	Escola Joan Baptista Serra	Alcanar	Tarragona	Catalunya
Nivell 4 (4 a 6 Primària) Relat de la colla	CPR Padre Feijoo Zorelle	Ourense	Ourense	Galicia
Nivell 5 (1 a 4 ESO) Vídeo sobre oci actiu i saludable	Escola Vedruna	Cardona	Barcelona	Catalunya
Nivell 5 (1 a 4 ESO) Vídeo sobre oci actiu i saludable	IES La Cabrera	La Cabrera	Madrid	Madrid

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” id=”adolescents” overlay_strength=”0.3″ shape_divider_position=”bottom” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line” custom_height=”40″][vc_text_separator title=”Mediterranean Diet: adolescents”][vc_column_text]

Nivel	Centro educativo	Localidad	Provincia	CCAA
Nivel 1 (3 y 4 años) Caja de Emociones	Escola Maria Garcia Cabanes	L’Aldea	Tarragona	Catalunya
Nivel 2 (5 años) Receta saludable	Escola El Turó	Mataró	Barcelona	Catalunya
Nivel 2 (5 años) Receta saludable	CEIP Batalla de Brunete	Brunete	Madrid	Madrid
Nivel 3 (1 a 3 Primaria) Bailar Moving	Escola Joan Baptista Serra	Alcanar	Tarragona	Catalunya
Nivel 4 (4 a 6 Primaria) Relato de la pandilla	CPR Padre Feijoo Zorelle	Ourense	Ourense	Galicia
Nivel 5 (1 a 4 ESO) Vídeo sobre ocio activo y saludable	Escola Vedruna	Cardona	Barcelona	Catalunya
Nivel 5 (1 a 4 ESO) Vídeo sobre ocio activo y saludable	IES La Cabrera	La Cabrera	Madrid	Madrid

Nivell	Centre educatiu	Localitat	Província	CCAA
Nivell 1 (3 i 4 anys) Caixa d’Emocions	Escola Maria Garcia Cabanes	L’Aldea	Tarragona	Catalunya
Nivell 2 (5 anys) Recepta saludable	Escola El Turó	Mataró	Barcelona	Catalunya
Nivell 2 (5 anys) Recepta saludable	CEIP Batalla de Brunete	Brunete	Madrid	Madrid
Nivell 3 (1 a 3 Primària) Ballar Moving	Escola Joan Baptista Serra	Alcanar	Tarragona	Catalunya
Nivell 4 (4 a 6 Primària) Relat de la colla	CPR Padre Feijoo Zorelle	Ourense	Ourense	Galicia
Nivell 5 (1 a 4 ESO) Vídeo sobre oci actiu i saludable	Escola Vedruna	Cardona	Barcelona	Catalunya
Nivell 5 (1 a 4 ESO) Vídeo sobre oci actiu i saludable	IES La Cabrera	La Cabrera	Madrid	Madrid

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]La informació i les recomanacions que apareixen aquí són per a la població en general.

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