Mediterranean Diet Example

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; calorie intake, glycemic load, amount of lipids, etc. have 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 considerable imbalance in the energy introduced with respect to that consumed; the same goes for 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 (hypocholesterolemic 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 diet therapy your country, 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.
Gender 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 NORMOcaloric 3034,2Kcal
Lipids 30% 910,3Kcal 101,1g
Protein 1,2g / kg 378,9Kcal 93,7g
Carbohydrates 51,7% 1567,2kcal 417,2g
Alcol 25,4g
Breakfast 15% 455kcal
Snack 10% 303kcal
Lunch 30% 910kcal
Snack 10% 303kcal
Price 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
  • 10g grain = 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
Orzo 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
Grapes 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
radicchio 100g, 23kcal
Extra virgin olive oil 20g, 180kcal
Rye bread 50g, 129kcal
Pear 200g, 116kcal
Red wine 120ml, 102kcal
Snack, about 10% kcal TOT
Grapes 200g, 138kcal
Rye bread 50g, 129kcal
Dinner, about 30% kcal TOT
Rabbit in casserole
Rabbit meat 200g, 276kcal
Mature checks 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
arugula (rocket salad) 100g, 25kcal
Extra virgin olive oil 20g, 180kcal
Rye bread 50g, 129kcal
Pear 200g, 116kcal
Red wine 120ml, 102kcal
Snack, about 10% kcal TOT
Grapes 200g, 138kcal
Rye bread 50g, 129kcal
Dinner, about 30% kcal TOT
Octopus with potatoes
Octopus 300g, 246kcal
Potatoes 200g, 154kcal
Mature checks 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
Grapes 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
radicchio 100g, 23kcal
Extra virgin olive oil 20g, 180kcal
Rye bread 50g, 129kcal
Pear 200g, 116kcal
Red wine 120ml, 102kcal
Snack, about 10% kcal TOT
Grapes 200g, 138kcal
Rye bread 50g, 129kcal
Dinner, about 30% kcal TOT
Roast chicken
Medium chicken, meat only 200g, 228kcal
Fave mature 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
arugula (rocket salad) 100g, 25kcal
Extra virgin olive oil 20g, 180kcal
Rye bread 50g, 129kcal
Pear 200g, 116kcal
Red wine 120ml, 102kcal
Snack, about 10% kcal TOT
Grapes 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
Grapes 200g, 138kcal
Rye bread 50g, 129kcal
Dinner, about 30% kcal TOT
Baked sardines
Sardinian 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

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