English
Lightly toasted fresh bread, a good trickle of Extra Virgin Olive Oil, some tomato, either sliced or directly squeezed on the bread, and two or three walnuts to accompany. That is how simple the Mediterranean diet is. This is why it is so easy to have a balanced diet or give a tasty and healthy Mediterranean touch to any dish from any country.
Add company and a good conversation and you will enjoy the Mediterranean lifestyle wherever you are.
USE OLIVE OIL AS THE MAIN SOURCE OF FAT.
2EAT PLENTY FOODS OF VEGETABLE ORIGIN; FRUITS, VEGETABLES, LEGUMES AND NUTS.
3BREAD AND OTHER GRAIN PRODUCTS SUCH AS PASTA AND RICE SHOULD BE A PART OF YOUR EVERYDAY DIET, ESPECIALLY THEIR WHOLE-GRAIN VERSIONS.
4FOODS THAT HAVE UNDERGONE MINIMAL PROCESSING AND FRESH, LOCALLY GROWN SEASONAL FOODS ARE THE MOST APPROPRIATE.
5CONSUME DAIRY PRODUCTS ON A DAILY BASIS, MAINLY YOGURT AND CHEESE.
6RED MEAT SHOULD BE CONSUMED IN MODERATION AND IF POSSIBLE AS A PART OF STEWS AND OTHER RECIPES. PROCESSED MEAT SHOULD BE CONSUMED IN SMALL AMOUNTS AND AS A PART OF SANDWICHES AND OTHER DISHES.
7CONSUME PLENTY OF FISH AND EGGS IN MODERATION.
8FRESH FRUIT SHOULD BE YOUR EVERYDAY DESSERT AND, SWEETS, CAKES AND OTHER BAKERY DESSERTS SHOULD BE CONSUMED ONLY ON OCCASION.
9WATER IS THE STAPLE DRINK IN THE MEDITERRANEAN DIET. WINE SHOULD BE TAKEN IN MODERATION WITH MEALS.
10BE PHYSICALLY ACTIVE EVERY DAY.
