Estos consejos están extraídos del sitio web de la Fundación Dieta Mediterránea y, respetándolos, se puede seguir perfectamente una dieta típicamente mediterránea.
Esta asociación aglutina a distintos expertos del campo de la alimentación que han dedicado parte de sus investigaciones a este estilo de vida. Además, gracias a su iniciativa, se consiguió que la UNESCO la registrara como Patrimonio Cultural Inmaterial de la Humanidad.
- Utilizar el aceite de oliva como principal grasa de adición.
- Consumir alimentos de origen vegetal en abundancia: frutas, verduras, legumbres y frutos secos.
- El pan y los alimentos procedentes de cereales (pasta, arroz y especialmente sus productos integrales) deberían formar parte de la alimentación diaria. Hay que tener en cuenta que sus productos integrales nos aportan más fibra, minerales y vitaminas.
- Los alimentos poco procesados, frescos y de temporada son los más adecuados.
- Consumir diariamente productos lácteos, principalmente yogurt y quesos. Son excelentes fuentes de proteínas de alto valor biológico, minerales (calcio, fósforo, etc.) y vitaminas.
- La carne roja se tendría que consumir con moderación y si puede ser como parte de guisos y otras recetas. Y las carnes procesadas en cantidades pequeñas y como ingredientes de bocadillos y platos. El consumo excesivo de grasas animales no es bueno para la salud.
- Consumir pescado en abundancia y huevos con moderación.
- La fruta fresca tendría que ser el postre habitual. Los dulces y pasteles deberían consumirse ocasionalmente.
- El agua es la bebida por excelencia en el Mediterráneo. El vino debe tomarse con moderación y durante las comidas.
- Realizar actividad física todos los días, ya que es tan importante como comer adecuadamente.
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