SHE Foundation - "la Caixa" Foundation
The mediterranean diet prevents cardiovascular diseases

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[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]

 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
[/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]
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
[/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=”nens” 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: children”][vc_column_text]
NivelCentro educativoLocalidadProvinciaCCAA
Nivel 1 (3 y 4 años)
Caja de Emociones
Escola Maria Garcia CabanesL’AldeaTarragonaCatalunya
Nivel 2 (5 años)
Receta saludable
Escola El TuróMataróBarcelonaCatalunya
Nivel 2 (5 años)
Receta saludable
CEIP Batalla de BruneteBruneteMadridMadrid
Nivel 3 (1 a 3 Primaria)
Bailar Moving
Escola Joan Baptista SerraAlcanarTarragonaCatalunya
Nivel 4 (4 a 6 Primaria)
Relato de la pandilla
CPR Padre Feijoo ZorelleOurenseOurenseGalicia
Nivel 5 (1 a 4 ESO)
Vídeo sobre ocio
activo y saludable
Escola VedrunaCardonaBarcelonaCatalunya
Nivel 5 (1 a 4 ESO)
Vídeo sobre ocio
activo y saludable
IES La CabreraLa CabreraMadridMadrid
[/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]
NivellCentre educatiuLocalitatProvínciaCCAA
Nivell 1 (3 i 4 anys)
Caixa d’Emocions
Escola Maria Garcia CabanesL’AldeaTarragonaCatalunya
Nivell 2 (5 anys)
Recepta saludable
Escola El TuróMataróBarcelonaCatalunya
Nivell 2 (5 anys)
Recepta saludable
CEIP Batalla de BruneteBruneteMadridMadrid
Nivell 3 (1 a 3 Primària)
Ballar Moving
Escola Joan Baptista SerraAlcanarTarragonaCatalunya
Nivell 4 (4 a 6 Primària)
Relat de la colla
CPR Padre Feijoo ZorelleOurenseOurenseGalicia
Nivell 5 (1 a 4 ESO)
Vídeo sobre oci
actiu i saludable
Escola VedrunaCardonaBarcelonaCatalunya
Nivell 5 (1 a 4 ESO)
Vídeo sobre oci
actiu i saludable
IES La CabreraLa CabreraMadridMadrid
[/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]
NivelCentro educativoLocalidadProvinciaCCAA
Nivel 1 (3 y 4 años)
Caja de Emociones
Escola Maria Garcia CabanesL’AldeaTarragonaCatalunya
Nivel 2 (5 años)
Receta saludable
Escola El TuróMataróBarcelonaCatalunya
Nivel 2 (5 años)
Receta saludable
CEIP Batalla de BruneteBruneteMadridMadrid
Nivel 3 (1 a 3 Primaria)
Bailar Moving
Escola Joan Baptista SerraAlcanarTarragonaCatalunya
Nivel 4 (4 a 6 Primaria)
Relato de la pandilla
CPR Padre Feijoo ZorelleOurenseOurenseGalicia
Nivel 5 (1 a 4 ESO)
Vídeo sobre ocio
activo y saludable
Escola VedrunaCardonaBarcelonaCatalunya
Nivel 5 (1 a 4 ESO)
Vídeo sobre ocio
activo y saludable
IES La CabreraLa CabreraMadridMadrid
[/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]
NivellCentre educatiuLocalitatProvínciaCCAA
Nivell 1 (3 i 4 anys)
Caixa d’Emocions
Escola Maria Garcia CabanesL’AldeaTarragonaCatalunya
Nivell 2 (5 anys)
Recepta saludable
Escola El TuróMataróBarcelonaCatalunya
Nivell 2 (5 anys)
Recepta saludable
CEIP Batalla de BruneteBruneteMadridMadrid
Nivell 3 (1 a 3 Primària)
Ballar Moving
Escola Joan Baptista SerraAlcanarTarragonaCatalunya
Nivell 4 (4 a 6 Primària)
Relat de la colla
CPR Padre Feijoo ZorelleOurenseOurenseGalicia
Nivell 5 (1 a 4 ESO)
Vídeo sobre oci
actiu i saludable
Escola VedrunaCardonaBarcelonaCatalunya
Nivell 5 (1 a 4 ESO)
Vídeo sobre oci
actiu i saludable
IES La CabreraLa CabreraMadridMadrid
[/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.

Picture: Pixabay[/vc_column_text][/vc_column][/vc_row]