Follow a Mediterranean diet

The Mediterranean diet is a food model recognised as the most balanced and healthy diet by the international scientific community. This was stated by UNESCO when it included it in the list of Intangible Heritage of Humanity.

This diet, typical of Mediterranean countries (Portugal, Spain, France, Italy, Greece), is based on an abundant consumption of vegetables, fish, fruit, cereals, legumes and olive oil as essential fat, and also often includes wine. In addition to the diversity of ingredients, the Mediterranean diet involves a preference for seasonal products and the use of local herbs (oregano, thyme, bay leaves).

Numerous international studies have revealed the beneficial effects of the Mediterranean diet on health, including its impact on better cognitive function and the prevention of cardiovascular disorders. Its beneficial properties come from the type of fat, the proportions in the main nutrients of its recipes and the richness in micronutrients, aromas and flavours through the use of seasonal vegetables and aromatic herbs.

To follow this diet, the following recommendations should be taken into account:

  1. Use olive oil as the main fat for cooking. It is recommended to consume at least 4 tablespoons of olive oil per day, limiting the use of butter, margarine or cream.
  2. For their antioxidant effect, increase your daily consumption of fruit and vegetables (5 different varieties per day).
  3. Include bread, potatoes, pasta and rice (preferably wholegrain) on a daily basis. You can accompany pasta and rice with a stir-fry sauce (tomato, garlic, onion or leek cooked over a low flame with olive oil).
  4. Eat legumes and nuts at least twice a week.
  5. Prioritise your consumption of fish, and moderate red meat, especially the fattiest kinds: processed meat, sausages or cold meats.
  6. Consume dairy products daily, mainly yoghurt and cheese, as they are excellent sources of protein, minerals and vitamins.

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