2. THE MEDITERRANEAN DIET The Mediterranean diet is not simply a diet. It is a healthy eating pattern, based on the traditional cultures and cooking styles of the countries which border on the Mediterranean Sea.

3. The Mediterranean Diet Pyramid is a guide to healthy lifestyle.

4. Recommendations of the Mediterranean Diet Exercise about 30 minutes every day. Eat plenty of fruit, vegetables and legumes. Consume healthy fats such as olive oil and canola oil. Use herbs and spices instead of salt to flavor foods. Eat small portions of nuts. Drink red wine, in moderation. Eat fish or shellfish at least twice a week. Limit the consumption of red meat. Exercise about 30 minutes every day. Eat plenty of fruit, vegetables and legumes. Consume healthy fats such as olive oil and canola oil. Use herbs and spices instead of salt to flavor foods. Eat small portions of nuts. Drink red wine, in moderation. Eat fish or shellfish at least twice a week. Limit the consumption of red meat.

5. Daily products 1. GRAINS AND NUTS Grains are the main sources of carbohydrates in the Mediterranean Diet. They help reduce the risk of heart disease by decreasing cholesterol and blood pressure. Incorporate beans, nuts, cereals and seeds in your daily diet. A handful of nuts is a healthy option for your late afternoon snack 1. GRAINS AND NUTS Grains are the main sources of carbohydrates in the Mediterranean Diet. They help reduce the risk of heart disease by decreasing cholesterol and blood pressure. Incorporate beans, nuts, cereals and seeds in your daily diet. A handful of nuts is a healthy option for your late afternoon snack

6. Daily products 2. FRUIT, VEGETABLES Eat 7-10 pieces of fresh fruit and vegetables servings each day. Fruit and vegetables are important sources of fiber, antioxidants and vitamins. A serving of fruit is a healthy option for your late afternoon snack. 2. FRUIT, VEGETABLES Eat 7-10 pieces of fresh fruit and vegetables servings each day. Fruit and vegetables are important sources of fiber, antioxidants and vitamins. A serving of fruit is a healthy option for your late afternoon snack.

7. Daily products 3. Dairy products & Oil Cheese and yogurts are excellent sources of calcium in the Mediterranean Diet. Ideally, they should be low-fat. Olive oil is the principal source of fat in the Mediterranean Diet Food Pyramid. It contains antioxidants such as the vitamin E. 3. Dairy products & Oil Cheese and yogurts are excellent sources of calcium in the Mediterranean Diet. Ideally, they should be low-fat. Olive oil is the principal source of fat in the Mediterranean Diet Food Pyramid. It contains antioxidants such as the vitamin E.

8. Daily products 4. Beverage (water & red wine) Drink 6 Glasses of water a way. Drink wine in moderation. Red wine is a powerful antioxidant and a rich source of phytonutrients. Studies have shown that men and women who drink little alcohol live longer than non-drinkers.

9. Weekly products 1. (Oily) Fish & Poultry Fish and poultry should be your main sources of animal products in the Mediterranean Diet, because they are excellent sources of protein. People should eat oily fish (tuna, mackerel, salmon, trout, herring, and sardines)weekly. Oily fish is a great source of omega-3 fatty acids.

10. Weekly products 2. Eggs, bread & sweets Eat less than 4 eggs per week because egg yolks are high in cholesterol. Avoid sweets, white bread, biscuits, breadsticks, and refined carbohydrates. Don’t eat sweets more than a few times per week, because they contain trans-fatty acids.

11. Monthly products 1. Red Meat and cured meat (insaccati) Eat red meat sparingly. Avoid bacon, sausage, and other processed or high fat meat: red meat can cause gout.

12. General recommendations Avoid manufactured products and replace them with fresh and natural food. Sunshine and moderate physical activity are important components of the Mediterranean Diet, too. Avoid manufactured products and replace them with fresh and natural food. Sunshine and moderate physical activity are important components of the Mediterranean Diet, too.

13. BENEFITS of the Mediterranean Diet The Mediterranean diet is the best way to reduce the risk of heart disease. It helps the Mediterranean populations to live a healthier, longer life.