THE MEDITERRANEAN DIET

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to cook awesome food

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TYPICAL MEALS

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HERBS AND SPICES

THE ROLE OF OLIVE OIL

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COFFEE

THE BENEFITS OF FISH

PHYSICAL ACTIVITY AND LIFESTYLE

FOOD PYRAMID

HEALTH BENEFITS

HISTORY AND ORIGINS

WHAT FOOD IS IT BASED ON?

WHAT IS THE MEDITERRANEAN DIET?

THE BENEFITS OF WINE

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The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea, including Greece, Italy and Spain.

What is the mediterranean diet?

• Vegetables.
• Fruits.
• Whole grains.
• Beans.
• Nuts and seeds.
• Healthy fats such as olive oil.
• Seasoning like herbs and spices.

WHAT FOOD IS BASED ON?

The Mediterranean diet was first adopted in 1975 by the American biologist Ancel Keys and chemist Margaret Keys. The diet took inspiration from the eating habits and traditional food typical of Crete, Greece and Southern Italy.

history and origins

The Mediterranean diet comes from the southern part of Italy because there's a mild climate. So it allows you to grow and harvest fresh fruit and vegetables, without the use of any pesticides and chemical fertilizers.

WHY HERE?

• Reduce sugar.

• Reduce red and processed meat.

• Choose fish that is low in mercury, like shrimp, crab, clams, scallops, cod, haddock, hake and whitefish.

• Herbs and spices boost flavors and reduce the need of salt.

• One cup of raw veggies, or half a cup of cooked vegetables.
• You can try whole grains, such as bulgur, barley and farro.
• Replacing saturated fats with unsaturated fats, like olive oil .

the Mediterranean Diet pyramid

• It reduces risk of heart disease and strokes.
• It is rich in antioxidants and anti-inflammatory property..
• lowers risk of cognitive decline and Alzheimer's.
• longer life expectancy.

HEALTH BENEFITS

• Regular exercise: walking, practising sports, and staying active daily.
• Social connection: enjoying meals with family and friends, eating slowly.
• Rest and stress management: prioritizing sleep and relaxation.

PHYSICAL ACTivity and lifestyle

• Red wine tends to be more included than white wine.
• Alcohol in the right amount has been linked with a lower risk of heart disease in adults.
• Drinking any amount of alcohol has a higher risk of high blood pressure and coronary artery disease.

THE BENEFITS OF WINE

• Fish such as mackerel, herring, sardines, albacore tuna, salmon, anchovies contain omega-3 fatty acids.
• It reduces inflammation.
• Omega-3s may lower the risk of stroke and heart failure too.
• It is rich in B-12 vitamin, which helps brain health and cognitive function.

THE BENEFITS OF FISH

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• Boosts energy levels.
• It's linked to a lower risk of diabetes.
• It supports brain health.
• It's linked to a lower. risk of depression.
• It increases athletic performance.

COFFEE

• A source of Omega-3 and fatty acids.
• Anti-inflammatory and antioxidant properties.
• Reduces the risk of cardiovascular diseases.

The Role of Olive Oil

• Some of them are herbs like basil, oregano, thyme, and rosemary replace salt, reducing sodium intake.
• Health-boosting compounds: Many herbs, such as garlic, contain bioactive compounds that promote heart health and reduce inflammation.

• Herbs and spices play a significant role in the Mediterranean diet, adding flavour and give health benefits.

Herbs and Spices in the Mediterranean Diet

• Breakfast: yogurt with honey and fresh fruit.
• Lunch: Greek salad with tomatoes, cucumbers, olives, and feta cheese.
• Dinner: grilled fish with roasted vegetables and couscous.
• Snacks: dried fruits, nuts and almonds.

Here are some dishes that represent the Mediterranean diet:

Typical Meals

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• It's a symbol of our cuisine, in the right quantities and with suitable condiments, like extra virgin olive oil.
• It is an excellent source of energy and gives a feeling of satiety.
• The beta-glucans present in it are very useful for the immune system.

pasta

WEBSITES

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THE KITCHN

BIOITALIA

WIKIPEDIA

HEALTHLINE

NUTRITION AND HEALTHY EATING

websites

MEANING

That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains.

Some researches suggest that caffeine has some benefits for people with depression, reducing the death by this disease

MEANING

Coffee protects us against certain neurodegenerative diseases, including Alzheimer, Parkinson and dementia

MEANING

HOW TO MAKE PASTA

• Combine the flour and salt in a large bowl.
• Add the eggs. Create a hole the middle of the flour and crack eggs into it.
• Combine the flour and eggs.
• Knead the dough.
• Rest the dough.
• Divide the dough.
• Begin rolling out the pasta.
• Thin the pasta.

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One of the most popular pre-workout drinks is coffee. High in caffeine and low in cost, coffee is made to increase the endurance of the performance.

MEANING

It preserves the function of pancreatic cells, responsible of the production of insulin to regulate blood sugar levels.

MEANING

Coffee contains caffeine that is known for its ability to fight fatigue and increase energy levels

MEANING