The mediterranean diet prevents cardiovascular diseases

By November 26, 2018SHE Foundation

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

Mediterranean Diet: adults

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastCoffee with skimmed milk and brown sugar
Wholemeal toast with olive oil and tomato
Grapefruit juice
Coffee with skimmed milk and brown sugar
Biscuits
Kiwi fruit
Coffee with skimmed milk and brown sugar
Wholemeal bread with olive oil and Iberian ham
Banana
Coffee with skimmed milk and brown sugar
Wholemeal toast with Burgos cheese and honey
Orange
Coffee with skimmed milk and brown sugar
Homemade sponge cake
Pear
Coffee with skimmed milk and brown sugar
Wholemeal toast with avocado
Strawberries
Coffee with skimmed milk
Wholemeal cereal and banana with milk
Mid-morningTea or infusion
Biscuits
Tea or infusion
Raw hazelnuts
Tea or infusion
Walnuts
Tea or infusion
Biscuits
Tea or infusion
Almonds
Tea or infusion
Dark chocolate
Tea or infusion
Walnuts
LunchRocket, tomato and mozzarella salad
Seafood paella
Pear
Spinach, cucumber, walnut and olive salad
White beans with clams
Plums
Green beans with potatoes
Meatballs in tomato sauce
Mandarins
Spaghetti with pesto sauce
Salmon and roasted vegetables
Kiwi fruit
Mixed salad
Veal and potato stew
Mixed fruit salad
Lamb´s lettuce, tomato, radish, olive and walnut salad
Chickpeas with prawns
Pineapple
Cream of mushroom soup
Rabbit with garlic
Mixed fruit salad
Mid-afternoonYoghurtAppleOrange juiceYoghurt with oatmealCurds with honeyAppleHomemade crème caramel
DinnerSautéed vegetables with chicken breast
Strawberries
Bass baked on a bed of potatoes and onion
Yogurt
Cream of pumpkin soup
Pork loin with red peppers
Grapes
Scrambled eggs with wild asparagus
Pineapple
Gazpacho
Sardines en papillote
Melon
Scrambled eggs with mushrooms and onion
Yoghurt
Steamed vegetables (broccoli, carrots, courgettes)
Kiwi fruit

* All meals should include water and bread (preferably wholemeal).
* Eat with family, friends or colleagues.
* Do physical exercise.

Frequency of consumption and food servings

FoodsFrequency of consumptionMeasurements at home of raw items before cooking
Water4-8 servings a day1 glass or small bottle
Dairy products2-4 servings a day1 glass/ 1 cup of milk; 2 units of yoghurt;2-3 slices of cheese/ 1 individual portion
Bread, cereals, pasta, rice and potatoes4-6 servings a day3-4 slices; 2 handfuls or normal plate of rice/pasta; 1 large potato or 2 small
Vegetables2 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
FruitAt least 3 servings a day1 medium piece or 2 small (mandarins, plums); 1 slice of melon; 1 cup of strawberries, cherries
Olive oil3-6 servings a day1 soup spoon
Legumes2-4 servings a week2 handfuls or 1 normal dish
Nuts3-7 servings a week1 small handful or 18-20 hazelnuts
Fish and seafood3-4 servings a week1 small boneless fillet. At least two of the servings should be blue fish
Lean meat and poultry3-4 servings a week1 small fillet; ¼ chicken, rabbit
Eggs3-4 servings a week1 medium egg
Sausages and fatty meatOccasional and in moderation10 thin slices of chorizo; 2 slices of cooked or Serrano ham
Sweets, snacks and soft drinksOccasional and in moderation2 level dessert spoons of sugar; 1 small unit; 1 package juice
Margarine, butter Occasional and in moderation1 dessert spoon;1 medium-sized unit
Wine/beerOptional and in moderation (adults)1 glass/ 1 small bottle (1/5)

Mediterranean Diet: children

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastFull-fat milk with cocoa powder
Biscuits
Kiwi fruit
Full-fat milk
Toast and jam
Mandarin
Yoghurt with cereals
Fresh orange juice
Full-fat milk
Toast with olive oil and tomato
Watermelon
Full-fat milk with cocoa powder
Biscuits
Banana
Full-fat milk
Homemade sponge cake
Pear
Full-fat milk
Toast with butter and jam
Melon
Mid-morningTurkey breast sandwichCocoa milk
Biscuits
Cheese and quince sandwichFruit milkshakeSerrano ham sandwichFruit shake with yoghurtCurds with honey
LunchCream of pea soup
Chicken and vegetable stew
Mixed fruit salad
Rice with tomato
Breaded hake
Nectarine
Lentil purée with vegetables
Pork tenderloin
Kiwi fruit
Macaroni a la carbonara
Grilled courgette slices
Orange
Pumpkin purée
Chicken breast with mushrooms
Grapes
Mixed salad
Seafood paella
Plums
Tomato and mozzarella cheese salad
Chickpea, spinach and cod stew
Peach
Mid-afternoonAppleMixed sandwich
BananaHomemade sponge cake
Drinking yoghurt
Yoghurt with oat flakes and honeyCheese sandwichMixed fruit salad
DinnerMixed salad
Boiled eggs au gratin
Yoghurt
Vegetable pizza
Strawberries
Gazpacho
Courgette San Jacobo
Milk
Cream of courgette soup
Tenderloin stuffed with ham and cheese
Pineapple
Lettuce, raisin and walnut salad
Roasted chicken wings
Mandarin
Noodle soup
Homemade ham croquettes
Yoghurt
Broccoli with potatoes
Salmon en papillote
Cherries

* All meals should include water and bread (preferably wholemeal).
* Eat with family, friends or colleagues.
* Do physical exercise.

Frequency of consumption and food servings

FoodsFrequency of consumptionMeasurements at home of raw items before cooking
Water4-8 servings a day1 glass or small bottle
Dairy products2-4 servings a day1 glass/ 1 cup of milk; 2 units of yoghurt;2-3 slices of cheese/ 1 individual portion
Bread, cereals, pasta, rice and potatoes4-6 servings a day3-4 slices; 2 handfuls of normal dish of rice/pasta; 1 large potato or 2 small
Vegetables2 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
FruitAt least 3 servings a day1 medium piece or 2 small (mandarin, plums); 1 slice of melon; 1 cup of strawberries, cherries
Olive oil3-6 servings a day1 soup spoon
Legumes2-4 servings a week2 handfuls or 1 normal dish
Nuts3-7 servings a week1 small handful or 18-20 hazelnuts
Fish and seafood3-4 servings a week1 small boneless fillet. At least two of the servings should be blue fish
Lean meat and poultry3-4 servings a week1 small fillet; ¼ chicken, rabbit
Eggs3-4 servings a week1 medium egg
Sausages and fatty meatOccasional and in moderation10 thin slices of chorizo; 2 slices of cooked or Serrano ham
Sweets, snacks, soft drinksOccasional and in moderation2 level dessert spoons of sugar; 1 small unit; 1 packaged juice
Margarine, butterOccasional and in moderation1 dessert spoon; 1 medium-size unit

Mediterranean Diet: adolescents

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastMilk 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-morningIberian ham sandwichFigsEgg salad sandwichBananaMixed sandwichFruit shakeToast with salmon and avocado
LunchMacaroni 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-afternoonPlumsAlmondsAppleWatermelonBananaNectarineApple
DinnerCream 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

* All meals should include water and bread (preferably wholemeal).
* Eat with family, friends or colleagues.
* Do physical exercise.

Frequency of consumption and food servings

FoodsFrequency of consumptionMeasurements at home of raw items before cooking
Water4-8 servings a day1 glass or small bottle
Dairy products2-4 servings a day1 glass/ 1 cup of milk; 2 units of yoghurt;2-3 slices of cheese/ 1 individual portion
Bread, cereals, pasta, rice and potatoes4-6 servings a day3-4 slices; 2 handfuls or 1 normal dish of rice/pasta; 1 large potato or 2 small
Vegetables2 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
FruitAt least 3 servings a day1 medium piece or 2 small (mandarin, plums); 1 slice of melon; 1 cup of strawberries, cherries
Olive oil3-6 servings a day1 soup spoon
Legumes2-4 servings a week2 handfuls or 1 normal dish
Nuts3-7 servings a week1 small handful or 18-20 hazelnuts
Fish and seafood3-4 servings a week1 small boneless fillet. At least two of the servings should be blue fish
Lean meat and poultry3-4 servings a week1 small fillet; ¼ chicken, rabbit
Eggs3-4 servings a week1 medium egg
Sausages and fatty meatOccasional and in moderation10 thin slices of cooked or Serrano ham
Sweets, snacks and soft drinksOccasional and in moderation2 level dessert spoons of sugar; 1 small unit; 1 packaged juice
Margarine, butterOccasional and in moderation1 dessert spoon; 1 medium-sized unit

La informació i les recomanacions que apareixen aquí són per a la població en general.

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