2. DEFINITION  Mediterranean diet is not really a diet. It is simply a healthy eating pattern.  It incorporates the basic of health eating among other components characterizing the traditional cooking style of countries bordering the Mediterranean sea.  The Mediterranean diet is also the best way to reduce your risk of heart disease

3. KEY COMPONENTS Do sports Do sports Eating a generous amount of fruits. Eating a generous amount of fruits. Consuming Healthy fats such as olive oil a Consuming Healthy fats such as olive oil a Using herbs and spice instead of salt to flavor foods Using herbs and spice instead of salt to flavor foods Eating small portions of nuts Eating small portions of nuts Drinking red wine in moderation Drinking red wine in moderation Eating fish or shelfish at least twice a week Eating fish or shelfish at least twice a week Consuming very little red meat Consuming very little red meat

4. HOW THE FOOD PYRAMID IS CONSTRUCTED Physical activity is essential to promoting a healthy heart Physical activity is essential to promoting a healthy heart Better is walking or biking i Better is walking or biking i Thirty minutes of cardiovascular activity (walking) a day is sufficient to get your body into shape Thirty minutes of cardiovascular activity (walking) a day is sufficient to get your body into shape Daily Physical Activity

5. DAILY PRODUCTS Grains are: Grains are: Main sources of carbohydrates in the Mediterranean Diet Main sources of carbohydrates in the Mediterranean Diet They help reduce the risk of heart disease by decreasing cholesterol and blood pressure. They help reduce the risk of heart disease by decreasing cholesterol and blood pressure.  Incorporates beans, nuts, cereals and seeds your daily routine

6. DAILY PRODUCTS Eat 7-10 fresh fruits and vegetable servings each day. Eat 7-10 fresh fruits and vegetable servings each day. Fruit and vegetables are also important sources of fiber, antioxidants and vitamins. These nutrients are found in their natural and most healthy form. Fruit and vegetables are also important sources of fiber, antioxidants and vitamins. These nutrients are found in their natural and most healthy form. A serving of fruit or handful of nuts are also healthy options for that late afternooon snack. A serving of fruit or handful of nuts are also healthy options for that late afternooon snack.

7. DAILY PRODUCTS Cheese and yogurts: Cheese and yogurts: They are excellent sources of calcium in the Mediterranean diet They are excellent sources of calcium in the Mediterranean diet These should ideally be low fat These should ideally be low fat  Olive Oil Is the principal fat in the Mediterranean Diet Food Pyramid. Is the principal fat in the Mediterranean Diet Food Pyramid. It’s high content of antioxidants including vitamin E are essential. It’s high content of antioxidants including vitamin E are essential.

8. DAILY PRODUCTS 6 Glasses of water, 6 Glasses of water, Wine in moderation Wine in moderation Red wine contains a rich source of phytonutrients, Red wine contains a rich source of phytonutrients, It is a powerful antioxidants, It is a powerful antioxidants, Studies have shown that men and women who have a light to moderate consumption of alcohol live longer than nondrinkers Studies have shown that men and women who have a light to moderate consumption of alcohol live longer than nondrinkers

9. WEEKLY PRODUCTS Fish and Poultry should be your main sources of animal products in the Mediterranean diet and they are excellent sources of proteins. Fish and Poultry should be your main sources of animal products in the Mediterranean diet and they are excellent sources of proteins. People should consume weekly oily fish (tuna, mackerel, salmon, trout, herring, and sardines. Oily fish are a great source of omega - 4 fatty acids. People should consume weekly oily fish (tuna, mackerel, salmon, trout, herring, and sardines. Oily fish are a great source of omega - 4 fatty acids.

10. WEEKLY PRODUCTS One should limit cosumption of eggs to less than 4 per week as eggs yolks are high in cholesterol. One should limit cosumption of eggs to less than 4 per week as eggs yolks are high in cholesterol. You should avoid sweets. You should avoid sweets. Sweets should be consumed no more than a few times per week, they contain trans fatty acids Sweets should be consumed no more than a few times per week, they contain trans fatty acids

11. MONTHLY PRODUCTS Consumed red meat sparingly. Consumed red meat sparingly. You should avoid bacon, sausages, and other processed or high fat meat. You should avoid bacon, sausages, and other processed or high fat meat. Red meat can cause gout. Red meat can cause gout.

12. CONCLUSION The Mediterranean Diet is a very important cultural element. The Mediterranean Diet is a very important cultural element. Avoid manufactured products and substitute them by fresh and natural food. Avoid manufactured products and substitute them by fresh and natural food. Components of the Mediterranean Diet that are responsible for the mediterranean populations’ longer life. Components of the Mediterranean Diet that are responsible for the mediterranean populations’ longer life. Plenty of sunshine, and more physical activity. Plenty of sunshine, and more physical activity.