When talking about a “proper diet”, we mean a diet that ensures the right intake of all macronutrients and micronutrients essential for development, growth and maintenance of a person’s state of health.
In this context, the Mediterranean Diet – or what should be more accurately defined as the “Mediterranean food model” and was inspired by the food models followed by countries bordering the Mediterranean – is undoubtedly the closest to an optimal diet.
The first scientific evidence of the validity of the principles of the Mediterranean Diet dates back to the 1950s with the “Seven Countries Study” promoted by Ancel Keys (1904 — 2004; biologist, physiologist and epidemiologist, and considered to be the first nutritionist biologist in history and founding father of food science). He involved seven nations from four regions of the earth (United States, Italy, Finland, Greece, Yugoslavia, the Netherlands and Japan) and studied the relationship between lifestyle, diet, heart disease and stroke. The results showed that the farther away from the diet typical of the Mediterranean countries, the higher the incidence of cardiovascular diseases.
In 2010 UNESCO recognized the Mediterranean Diet as an “intangible heritage of humanity” acknowledging its paternity to Italy, Greece, Morocco, Cyprus, Croatia and Portugal.
The Mediterranean Diet represents “a set of skills, knowledge, practices and traditions ranging from landscape to table, including crops, harvesting, fishing, conservation, transformation, the preparation and, in particular, the consumption of food”.
Its hallmarks are cereals – especially whole grains – fresh fruits, nuts, vegetables, olive oil and spices accompanied by a modest consumption of animal derivatives such as dairy products, meat, and fish.
Even wine – especially red wine rich in polyphenols and when consumed in moderation – is part of the Mediterranean diet alongside ordinary and herbal teas and infusions that are part of the different traditions of each country.
The beneficial effect on the prevention of chronic degenerative diseases associated with this diet, in particular on conditions affecting the cardiovascular system, is attributable to the wealth of substances such as unsaturated and polyunsaturated fatty acids (Omega-3 and Omega-6), dietary fibre and antioxidant compounds typical of plant-based foods, and calorie balancing as one of the ranges of nutritional principles.
“Calorie balancing” means the optimal distribution of calories consumed daily among different nutrients: in an optimal diet protein should account for 10-15% of calories introduced daily, carbohydrates 55-60%, and fats 25-30%.
The CREA (Italian Council for Research in Agriculture and the Analysis of the Agricultural Economy) has issued a set of Practical Guidelines, inspired by the principles of the Mediterranean Diet, which states that in order to follow a healthy diet regime, people should:
- Consume daily at least five servings of fresh fruit and vegetables and about 30g of oily nuts, as indicated by the LARN (Portion Standard);
- Reduce consumption of saturated fats, which include not only butter and animal fats but also palm oil. It is vital to substitute saturated fats in the diet with unsaturated fats, such as olive oil or seed oils, preferably used raw, which can help normalise the blood cholesterol levels and thereby contribute to the prevention of pathologies affecting the cardiovascular system;
- Try to introduce most of the daily calories (about 50-60%) through the consumption of complex carbohydrates including cereals (spelt, barley, rye, and so on), pasta, bread and rice, preferably wholemeal. Wholegrain cereals are an excellent source of fibre compared to those produced using refined flour.
- Promote the consumption of vegetable proteins, such as legumes by creating combinations that allow the intake of all essential amino acids. Consumption of animal proteins should be limited.
- When consuming products of animal origin it would be better to choose fish and white meat and limit consumption of red meat, sausages and dairy products (especially fatty ones). Consumption of the latter should be reduced to a maximum of 2 times a week.
- Reduce consumption of sugar and simple sugars added products (packaged snacks, confectionery, sweets, packaged biscuits, and so on).
- Reduce the consumption of salt, following the measures provided by the Italian Ministry of Health.
- Drink plenty of water (one litre and a half per day) and limit the intake of canned soft drinks and, above all, alcoholic beverages.
- Vary a lot of your food choices every day.
In 1992, the Food Pyramid was designed to convey the principles of the Mediterranean Diet in a way that was easy to understand and intuitive. In more recent times (2005) the pyramid has undergone a substantial revision due both to changes in lifestyle and habits of the population and to new scientific discoveries in the food sector:
- Refined cereals (pasta, white bread, potatoes) have been moved from the base to the top of the pyramid, among the foods to be consumed in moderation. In fact, attention has shifted from the level of complexity of carbohydrates to how fast or how slowly they increase blood glucose. Wholegrain cereals have a lower glycemic impact than refined ones and are preferable.
- Lipids have also undergone a change. While only occasionally eaten animal fats have stayed at the apex, vegetable fats (such as olive oil) have moved to the base as an everyday staple.
Among the pillars of the Mediterranean diet, which would ideally also be at the base of the food pyramid, there are also aspects that go beyond proper nutrition itself to complete the picture of the perfect nutritional diet.
- The pleasure and conviviality of meals, rediscovering the pleasure of cooking and, whenever possible, sharing meals: all of these contribute to people’s well-being.
- Seasonality of products: choosing the most suitable and nutritious products according to season.
- Keeping your weight under control,
- Always remember to accompany a healthy diet with daily physical exercise. There is no need to overdo it. Just half an hour of moderate aerobic exercise, such as walking, swimming breast or backstroke, or riding a bike is all that is required.
And we should always remember that a healthy lifestyle in itself will nourish our well-being and longevity.
Sources and insights:
G. Liguri; Nutrizione e dietologia – Aspetti clinici dell’alimentazione; Zanichelli
http://www.lascuoladiancel.it/ancel-keys/
http://www.nucisitalia.it/dieta-mediterranea/