MEDITERRANEAN DIET – How to Change Poor Eating Habits.


Our poor eating habits are causing the so-called diseases of modern civilization (coronary problems, obesity, cancer, diabetes, hypertension, etc.) These diseases derive largely from recommendations diffused in the industrial society, clearly opposed to the indications suggested by the Mediterranean diet.Mediterranean diet2

  1. The base of the dish is usually a large portion of meat or fish, foods that in the Mediterranean diet are considered as complementary.
  2. The low-calorie food rich in carbohydrates (vegetables, legumes, rice and cereals) are eaten alone as a side dish, and are therefore not considered necessary.
  3. The flavor of the dish is given by a sauce that is prepared separately from the rest of the ingredients and which normally contains a substantial amount of animal fat.
  4. Both eggs, and cheese, are not integrated in the dish, but they are consumed aside, at the end of the meal or between meals.
  5. The ingredients are plated once cooked separately and do not come together through the common cooking with water after they are roasted or fried.

Healthy food

One of the reasons why the Mediterranean diet is easy to follow is that most of its dishes – although not all – includes a proportion of ingredients that corresponds to that recommended to the consumer by health Authority.

This is the case, for example, of the famous spaghetti with sauce:

Base :These are the vegetable components that give substance to the plate and absorb the flavour of the rest of the ingredients. Can be neutral (pulses, potatoes and cereals, or derivatives such as pasta) or not neutral (fresh legumes and vegetables), with stronger flavour.

Generic flavor : vegetables that give the flavour to the recipe. The most common are tomato, garlic, onion and pepper. Sauté, and their degree of cooking varies in function to the other ingredients of the dish.

Main flavor: the ingredient that gives personality to the dish is usually meat or fish. Often browned they are added to the sauteed vegetables, which in this way acquire a greater intensity.

Complementary flavor: Optional element, has the task of surprise, and then does not follow fixed rules: they can be spices or wine, dried fruit or cheese.

King of the Mediterranean diet, extra virgin olive oil compensates for the low energy content of the rest of the food of the diet. It can be eaten in abundance thanks to the fact that its composition, unlike that of the rest of the fat, not only is not harmful to health, but helps to keep under control the cholesterol.