On the occasion of the World Food Day we would like to present you with the keys to the Mediterranean diet.

The Mediterranean diet has been the pattern for a balanced, healthy diet for many years now. Experts speak of the Mediterranean Lifestyle when referring to the way of life of countries bordering the Mediterranean Sea, where, in addition to this very special type of diet, the good weather makes you want to go out and enjoy the outdoors.

In recent years many of these dietary habits have been abandoned because our pace of life and lack of time means we need to simplify our menus and of often resort to precooked meals which are far less healthy.

This is not acceptable!

Below are the keys to help you follow a Mediterranean diet in a simple and uncomplicated way. Are you tempted?

1. Keep an eye out for seasonal products, particularly as far as fruit and vegetable are concerned. Fresh products are cheaper, easier to find and tastier. Don’t forget to have your FIVE portions of fruit and vegetables a day. Two of them should be uncooked (fresh fruit or salad). The best dessert is of course FRUIT.
2. ALWAYS use olive oil when cooking. It contains unsaturated fatty acids which are good for your heart.
3. Limit your consumption of red meat and raise your intake of chicken, turkey or rabbit.
4. Eat fish, 3 or 4 times a week and try to have oily fish at least twice a week. It provides Omega 3 and 6 acids which help protect your arteries.
5. Have two or three eggs a week. They are rich in proteins with a high biological value.
6. Don’t forget dairy products, milk, yoghourt and cheese, a source of calcium and proteins. You can choose the low-fat type if you are concerned about your weight. At least one yoghourt a day and at least one glass of milk a day. Your bones will benefit!!
7. Don’t eliminate carbohydrates from your diet. They are essential. Have bread, pasta, rice and cereals. Even better if they are wholegrain as they provide you with extra fibre.
8. Eat pulses, rich in proteins, minerals and vitamins, at least twice a week and combine them with vegetables and cereals to create unique and complete dishes.
9. Drink two litres of fluids a day. Water, infusions, juices, etc. Alcohol in moderation.
10. Limit your intake of sweets and shop-bought pastries to special occasions.

And don’t forget to do regular exercise at least twice a week in order to put the finishing touch to your healthy habits. Come on!

This post is also available in: Spanish