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Decalogue of the Mediterranean diet

Decalogue of the Mediterranean diet


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The Mediterranean diet It is characterized by the abundance of plant foods, such as bread, pasta, rice, greens, vegetables, legumes, fruits and nuts, which are at the bottom of the nutritional pyramid. The use of olive oil as the main source of fat is another of its fundamental characteristics, along with a moderate consumption of fish, shellfish, poultry, dairy products (yogurt, cheeses) and eggs. The consumption of small amounts of red meat stands out.

Its importance in the health of the individual is not limited to the fact that it is a balanced and varied diet with an adequate supply of macronutrients. To the benefits of its low content in saturated fatty acids and high in monounsaturated, as well as complex carbohydrates and fiber, we must add those derived from its richness in antioxidant substances, essential to prevent aging.

However, recent studies have shown that only 20 percent of children aged 5 to 12 follow the advice on the balance of nutrients in the Mediterranean diet. Unhealthy diet and lack of regular physical activity are the main causes of overweight and obesity, one of the most important chronic diseases.

Thinking about it, it is very important to know what the decalogue of the Mediterranean diet, as a way to warn and educate parents of the need to follow necessary rules regarding the feeding of their children.

1- Consume abundant plant foods: fruits, vegetables, vegetables, legumes and nuts. It is recommended to consume five servings of fruits and vegetables a day.

2- Cereals: bread, pasta, rice and their whole grain products are essential foods due to their high content of complex carbohydrates and should be consumed daily.

3- Use olive oil as the fat of choice in the preparation and preparation of all kinds of dishes.

4- Eat fish regularly and eggs in moderation.

5- Consume a moderate amount of dairy products daily.

6- Eat red meats occasionally and if possible as part of vegetable and cereal-based dishes.

7- Preference for foods little processed, fresh and elaborated to enhance its flavor, aroma, color and texture.

8- Fresh fruit should be the usual dessert, and reserve sweets and desserts for special occasions.

9- Water is essential in our diet. Wine is a traditional food in the Mediterranean diet but it should be taken in moderation and always with meals.

10- Leading an active life doing physical exercise daily contributes to maintaining an adequate weight and increasing the benefits of this type of diet.

You can read more articles similar to Decalogue of the Mediterranean diet, in the category Diets and children's menus on site.


Video: 12 Mediterranean Diet Recipes. Recipe Compilation. Well Done (June 2022).