Mediterranean Diet Example

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

Mediterranean diet

The Mediterranean diet is a typical diet of the Mediterranean basin, even if not all the coastal areas bordering it consume it;

for years the Mediterranean diet has been studied and praised for its beneficial and long-lasting properties, to the point of being considered an intangible cultural heritage of humanity (UNESCO - 2010).

To date, the Mediterranean diet has undergone a notable mutation both in its nutritional components and in the portions determined on it; the caloric intake, the glycemic load, the quantity of lipids, etc. are increased, while the average energy expenditure of the populations of the basin has drastically reduced.

A diet more faithful to the original Mediterranean diet will therefore be reproduced below, which initially met the following requirements:

• Wide consumption of: raw cereals (spelled, barley, rye, buckwheat, sorghum, etc.), legumes (beans, lentils, chickpeas, etc.), seasonal vegetables, native fishery products (especially fish) ... perhaps milk and yogurt
• Modest consumption of: extra virgin olive oil, integral sea salt, sweet fruit, white meat, aged cheeses, red wine, eggs and dried fruit
• Almost absent: seasoning fats of animal origin, red meats (especially pork and beef), confectionery foods.

Other foods came later, such as pasta, which from the moment in which energy consumption was drastically reduced (modern age) began to cause a significant imbalance in the energy introduced compared to that consumed; the same is true for the bread.

Nutrients of the Mediterranean Diet

The strength of the Mediterranean diet is represented by the combination of many nutraceutical foods contextualized in a balanced diet; the molecules of greatest interest are:

• Thermolabile vitamins, instead scarce in today's diet
• Mineral salts less present in the contemporary diet including iodine, potassium, magnesium, zinc and selenium
• Dietary fiber (30g / day and up)
• Polyunsaturated and essential fatty acids (ω3, ω6 and ω9, hypocholesterolemic, hypotiglyceridemic, hypo-tensive, anti-thrombotic, etc.)
• Lecithins (cholesterol-lowering phospholipids)
• Antioxidants (vitamins, mineral salts, polyphenols, etc.)
• Phytosterols (estrogenic molecules contained in vegetables with cholesterol-lowering power)
• Complex carbohydrates greater than simple ones
• Vegetable proteins in greater quantities than the diet mainly rich in meat and eggs

All associated with a very high level of physical activity.

NB. Several studies on the general population have shown that the Mediterranean diet is remarkably athero-protective, that is, it significantly reduces the possibility of unfortunate events linked to the deposition of cholesterol in the arteries, therefore to the formation of atherosclerotic plaques; it also protects from arterial hypertension as well as from some cancers of the digestive system. The Mediterranean diet moderates the risk of myocardial infarction and stroke.

The Mediterranean diet is the basis of the classic nutritional breakdown of Italian diet therapy, namely:

1. Lipids at 25-30% of total kcal
2. 12% protein or calculated on a coefficient of 0.75g / 1.2g per kg of desirable physiological weight
3. Carbohydrates for all remaining energy
4. Alcohol, max 2 alcohol units per day.

Mediterranean Diet Example

SUITABLE FOR

• Gardener, likes red wine.

Sex Male Age 42 Height cm 180 Wrist circumference cm 18,5 Constitution Robust Height / wrist 9,7 Morphological type Normolineo Weight kg 80 Body mass index 24,7 Physiological body mass index desirable 24,1 Desirable physiological weight kg 78,1 (78-79) Basal metabolism kcal 1784,8 Physical activity level coefficient Moderate, no aus 1.7 Energy expenditure kcal 3034,2 Diet NORMOCALORICA 3034.2Kcal Lipids 30% 910.3Kcal 101.1g Proteins 1.2g / kg 378.9Kcal 93.7g Carbohydrates 51,7% 1567.2kcal 417.2g Alcohol 25.4g Breakfast 15% 455kcal Snack 10% 303kcal Lunch 30% 910kcal Snack 10% 303kcal Dinner 30% 910kcal Snack 5% 151kcal

Translation of day 1

NB: Some weights can be evaluated without the aid of a scale, for example:

• Liquid 250-300ml / g = 1 cup
• Liquid 5g = 1 tsp
• Liquid 10g = 1 tbsp
• Grana 10g = 1 tbsp
• Fruit or vegetable 200g = medium size
• Fruit or vegetable 300g = large size
• Walnut kernel, almond, pecan nut, hazelnut = 3g
• Bread 20-25g = small slice
• Bread 30-35g = large slice

Mediterranean Diet Example - Day 1

Breakfast, about 15% kcal TOT Sheep's milk 200ml, 216 kcal Apple with peel 200g, 104kcal Rye bread 50g, 129kcal Snack, about 10% kcal TOT Walnuts 30g, 183.6kcal Rye bread 50g, 129kcal Lunch, about 30% kcal TOT Barley stew Barley 100g, 354kcal Lettuce 100g, 18kcal Extra virgin olive oil 20g, 180kcal Rye bread 50g, 129kcal Pear 200g, 116kcal Red wine 120ml, 102kcal Snack, about 10% kcal TOT Grape 200g, 138kcal Rye bread 50g, 129kcal Dinner, about 30% kcal TOT Grilled mackerel Mackerel or mackerel 150g, 307.5kcal Ripe beans 100g, 117kcal Salad tomato 200g, 32kcal Rye bread 50g, 129kcal Extra virgin olive oil 20g, 180kcal Red wine 120ml, 102kcal Snack, about 5% kcal TOT Rye bread 50g, 129kcal Goat cheese 20g, 90.4kcal

Mediterranean Diet Example - Day 2

Breakfast, about 15% kcal TOT Sheep's milk 200ml, 216 kcal Apple with peel 200g, 104kcal Rye bread 50g, 129kcal Snack, about 10% kcal TOT Almonds 30g, 174.3kcal Rye bread 50g, 129kcal Lunch, about 30% kcal TOT Rye soup Rye 100g, 334kcal Radish 100g, 23kcal Extra virgin olive oil 20g, 180kcal Rye bread 50g, 129kcal Pear 200g, 116kcal Red wine 120ml, 102kcal Snack, about 10% kcal TOT Grape 200g, 138kcal Rye bread 50g, 129kcal Dinner, about 30% kcal TOT Rabbit in casserole Rabbit meat 200g, 276kcal Ripe chickpeas 120g, 133.6kcal Fennel 200g, 62kcal Rye bread 50g, 129kcal Extra virgin olive oil 20g, 180kcal Red wine 120ml, 102kcal Snack, about 5% kcal TOT Rye bread 50g, 129kcal Goat cheese 20g, 90.4kcal

Mediterranean Diet Example - Day 3

Breakfast, about 15% kcal TOT Sheep's milk 200ml, 216 kcal Apple with peel 200g, 104kcal Rye bread 50g, 129kcal Snack, about 10% kcal TOT Hazelnuts 30g, 188.4kcal Rye bread 50g, 129kcal Lunch, about 30% kcal TOT Boiled sorghum Sorghum 100g, 339kcal Rocket 100g, 25kcal Extra virgin olive oil 20g, 180kcal Rye bread 50g, 129kcal Pear 200g, 116kcal Red wine 120ml, 102kcal Snack, about 10% kcal TOT Grape 200g, 138kcal Rye bread 50g, 129kcal Dinner, about 30% kcal TOT Octopus with potatoes Octopus 300g, 246kcal Potatoes 200g, 154kcal Ripe chickpeas 90g, 105.9kcal Rye bread 50g, 129kcal Extra virgin olive oil 20g, 180kcal Red wine 120ml, 102kcal Snack, about 5% kcal TOT Rye bread 50g, 129kcal Goat cheese 20g, 90.4kcal 20g

Mediterranean Diet Example - Day 4

Breakfast, about 15% kcal TOT Sheep's milk 200ml, 216 kcal Apple with peel 200g, 104kcal Rye bread 50g, 129kcal Snack, about 10% kcal TOT Walnuts 30g, 183.6kcal Rye bread 50g, 129kcal Lunch, about 30% kcal TOT Millet polenta Mile 80g, 340.2kcal Lettuce 100g, 18kcal Extra virgin olive oil 20g, 180kcal Rye bread 50g, 129kcal Pear 200g, 116kcal Red wine 120ml, 102kcal Snack, about 10% kcal TOT Grape 200g, 138kcal Rye bread 50g, 129kcal Dinner, about 30% kcal TOT Bonito steak Bonito 150g, 265.5kcal Cicerchie 100g, 103kcal Salad tomato 200g, 32kcal Rye bread 50g, 129kcal Extra virgin olive oil 20g, 180kcal Red wine 120ml, 102kcal Snack, about 5% kcal TOT Rye bread 50g, 129kcal Goat cheese 20g, 90.4kcal 200g

Mediterranean Diet Example - Day 5

Breakfast, about 15% kcal TOT Sheep's milk 200ml, 216 kcal Apple with peel 200g, 104kcal Rye bread 50g, 129kcal Snack, about 10% kcal TOT Almonds 30g, 174.3kcal Rye bread 50g, 129kcal Lunch, about 30% kcal TOT Buckwheat stew Buckwheat 100g, 343kcal Radish 100g, 23kcal Extra virgin olive oil 20g, 180kcal Rye bread 50g, 129kcal Pear 200g, 116kcal Red wine 120ml, 102kcal Snack, about 10% kcal TOT Grape 200g, 138kcal Rye bread 50g, 129kcal Dinner, about 30% kcal TOT Roast chicken Average chicken, meat only 200g, 228kcal Ripe broad beans 150g, 106.5kcal Fennel 200g, 62kcal Rye bread 50g, 129kcal Extra virgin olive oil 20g, 180kcal Red wine 120ml, 102kcal Snack, about 5% kcal TOT Rye bread 50g, 129kcal Goat cheese 20g, 90.4kcal

Mediterranean Diet Example - Day 6

Breakfast, about 15% kcal TOT Sheep's milk 200m, l216 kcal Apple with peel 200g, 104kcal Rye bread 50g, 129kcal Snack, about 10% kcal TOT Hazelnuts 30g, 188.4kcal Rye bread 50g, 129kcal Lunch, about 30% kcal TOT Wheat soup Durum wheat 100g, 339kcal Rocket 100g, 25kcal Extra virgin olive oil 20g, 180kcal Rye bread 50g, 129kcal Pear 200g, 116kcal Red wine 120ml, 102kcal Snack, about 10% kcal TOT Grape 200g, 138kcal Rye bread 50g, 129kcal Dinner, about 30% kcal TOT Open mussels in a pan Mussels 250g, 215kcal Potatoes 200g, 154kcal Ripe lupins 90g, 114kcal Rye bread 50g, 129kcal Extra virgin olive oil 20g, 180kcal Red wine 120ml, 102kcal Snack, about 5% kcal TOT Rye bread 50g, 129kcal Goat cheese 20g, 90.4kcal

Mediterranean Diet Example - Day 7

Breakfast, about 15% kcal TOT Sheep's milk 200ml, 216 kcal Apple with peel 200g, 104kcal Rye bread 50g, 129kcal Snack, about 10% kcal TOT Walnuts 30g, 183.6kcal Rye bread 50g, 129kcal Lunch, about 30% kcal TOT Boiled spelled Spelled 100g, 338kcal Lettuce 100g, 18kcal Extra virgin olive oil 20g, 180kcal Rye bread 50g, 129kcal Pear 200g, 116kcal Red wine 120ml, 102kcal Snack, about 10% kcal TOT Grape 200g, 138kcal Rye bread 50g, 129kcal Dinner, about 30% kcal TOT Baked sardines Sardines 200g, 258kcal Ripe peas 150g, 121.5kcal Salad tomato 200g, 32kcal Rye bread 50g, 129kcal Extra virgin olive oil 20g, 180kcal Red wine 120ml, 102kcal Snack, about 5% kcal TOT Rye bread 50g, 129kcal Goat cheese 20g, 90.4kcal