Mediterranean diet. A healthy diet.

It is considered to be an intangible piece of cultural heritage by UNESCO and recommended by Harvard University, it is most common in Mediterranean countries.

The following products make it rich in Fibre, Vitamins, Antioxidants and Omega 3.

The Mediterranean diet is rich in:

• Vegetables.
• Fruits.
• Legumes (white beans, chickpeas, lentils, etc.).
• Wholegrains (cereals, bread and pasta).
• Fish (sardines, anchovies, hake, salmon and seafood with low levels of mercury and a rich amount of omega 3).
• Extra virgin olive oil.
• Garlic.
• Onion.
• Nuts.
• Eggs (to be consumed moderately).
• Dairy products (milk, yogurt, cheese, etc.).
• Meat (to be consumed moderately).

It is ideal in the Mediterranean diet to eat five meals a day:

• A good breakfast (cereal with milk or a toast with olive oil and freshly squeezed orange juice, milk or white coffee).
• A piece of fruit or a yogurt mid-morning.
• A main meal at lunch with legumes, rice, pasta, vegetables, etc.
• An afternoon snack consisting of a yogurt or a piece of fruit.
• A light dinner of grilled fish, eggs or grilled chicken.

A piece of fruit after every meal helps to quench the need to eat something sweet for those that have a sweet tooth, and eating it before a meal helps to quench the hunger for those who get very hungry. Never forget to eat a green salad as a first course as its high levels of fibre will help us to reduce our appetite.

Dr J. Hurtado Martínez

Medical Director of HealthSalus