Mediterranean Diet Decalogue: 10 basic principles
According to UNESCO The Mediterranean Diet is a set of practices, knowledge and symbols related to the cultivation, preservation, processing, distribution and methodology of cooking food. The Mediterranean Diet is a cultural element which promotes social integration, supported by a set of values, defined as the “Mediterranean Diet Decalogue” which include hospitality or intercultural dialogue.
The 10 basic principles of the Mediterranean Diet are:
- Use olive oil as the main source off added fat
- Eat plenty of vegetables, fruits, legumes and nuts
- Bread and other grain products (pasta, rice) should be part of your daily diet
- Eat fresh products as much as possible. In-season products are at their best moment in terms of nutrients, aroma and flavour
- Consume dairy products on a daily basis, mainly cheese and yogurt
- Red meat should be eaten in moderation, and if possible as part of stews and similar recipes
- Consume fish in abundancy and eggs in moderation
- Fresh fruit should be your daily dessert, and sweets and cakes should be consumed only on occasion
- Water is the beverage of excellence in the Mediterranean diet. Wine should be taken in moderation and with meals.
- Be physically active everyday as it is as important as eating well.
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