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The Italian Mediterranean Diet

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Complete and balanced any food is included in the Mediterranean diet. In this healthy diet, you can eat almost everything.

The Mediterranean diet has always been considered one of the healthiest diets in the world. Several international studies have shown over the years that this diet followed by the populations living in the Mediterranean areas allows one to live healthy and longer thanks to eating in a balanced and wholesome way.

The Mediterranean diet is also an excellent ally of the line. Hollywood stars are well aware of a new version of the Mediterranean diet, called the flexitarian diet, that has been popular for a few years. It is a flexible, mostly vegetarian food program that allows moderate and occasional consumption of animal products. "One of the strengths of the Italian Mediterranean diet is that it does not bore the taste palate. It satisfies the taste without giving up the pleasure of good food because it allows you to eat healthy and varied,” explains the nutritionist Valentina Schirò. "Based mainly on vegetables and fruit as well as cereals and derivatives including pasta, legumes, meat, fish, milk, and eggs it does not completely exclude any of the foods often banned from other diets such as pizza, desserts, and cheeses, that can be consumed occasionally maximum once a week.”

Go Ahead with Vegetables:

In the Italian Mediterranean diet, vegetables are the protagonists of every meal. They bring so many fibers that have high satiating power. Moreover, they promote intestinal regularity, essential for being fit and healthy,” says nutritionist Schirò. Therefore, during breakfast, lunch, and dinner, you must give priority to fruits and vegetables with a prevalence of vegetables. They are an excellent source of vitamins, mineral salts, and antioxidants that are precious to the body. However, the best way to stock it is to change variety and color often.

Space in the daily menus also with dried shell fruits such as almonds, walnuts, pistachios, hazelnuts, and oilseeds (flax, pumpkin, etc.). They are excellent snacks that keep your appetite satisfied. They bring good fibers and fats that reduce your appetite between meals. To benefit from their nutrients, pay attention to the amount consumed. The advice is to consume a maximum of 30-40 grams per day. They have high-calorie content. They can also supply more than 600 calories in 100 grams.

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Say Yes to Pasta:

Pasta is one of the symbolic dishes of the Mediterranean diet which has a high satiating capacity. "It provides complex carbohydrates that release energy into the body slowly. Moreover, it is very digestible and if combined correctly and consumed in the right quantities it can also be eaten every day. Say yes to a good dish of spaghetti with tomato sauce or seasonal vegetables, seasoned with extra virgin olive oil. The pasta is also excellent together with legumes (beans, chickpeas, lentils, etc.). If consumed during the same meal, they provide the body with all the essential amino acids for the synthesis of the proteins necessary for the muscles.”

Foods of Animal Origin:

"...milk and yogurt, can also be consumed every day." Instead of drinking milk and eating yogurt 2-3 times a week with fish and eggs, eat them 1-2 times with lean meat and cheese. Valentina Schirò explains that "Foods of animal origin provide valuable proteins for muscle health."

How To Season Dishes:

"The absolute condiment to be preferred is extra virgin olive oil. The main food of the Mediterranean diet, however, should be consumed in small doses. The advice is to limit yourself to two tablespoons a day so as not to risk making the dishes too hot. The herbs and aromatic plants such as basil, parsley, rosemary, oregano, laurel are all excellent salt substitutes. They flavor dishes without adding fat and calories,” states nutritionist Valentina Schirò.

Credit: https://www.lacucinaitaliana.it