MEDITERRANEAN DIET

What does the Mediterranean Diet mean?

The Mediterranean diet is known as a group of foods, customs and nutritious habits that it remained for many years in towns and with inhabitants of the riverside of the Mediterranean Sea.

This is a necessary natural, balanced and healthy diet, for an organism in which food is mixed in such a way that it provides all the nutrients for a healthy life.

Greek and Romans stated the bases of what we know as Mediterranean diet with the “Mediterranean Trilogy” that it’s formed of olive oil, bread and wine.

The nutritious habits of the Mediterranean traditional food, are considered by the experts, as the most Healthy Diet, for reduce figures of cholesterol, their wealth in vegetable and poor fats in animals that it prevents the appearance of coronary illnesses and of hard attacks.

On the other hand, its wealth in vegetable fiber prevents the appearance of intestinal tumors.

It is good to highlight that the abundant consumption of integral cereals, fruits and fresh vegetables contribute vitamins and anti-oxidizer substances that postpone the aging.

The Mediterranean Diet Pyramid

It is a nutritious pyramid that shows the rules of the Mediterranean diet as for proportions and good frequencies of consumption in the healthy and balanced diet of an adult.

Main characteristics of the pyramid:

Abundant consumption of rich foods in fiber, vitamins, minerals and water such as: fruits, cereals, vegetables, potatoes, bread, pastures, rice.

Foods conserved in their natural state should be preferred because of their freshness.

Use of Olive oil like main fat so much to fry as to decorate. It contributes us with vitamins and anti-oxidizers.

Human Fat should contribute between 25% to 35% to the total energy. Saturated fats must not be superior of 7-8% of the energy (calories).

Moderated consumption for daily basis of yogurt and cheese that it provides minerals and proteins. In yogurt we will also obtain the benefits of microorganisms that are alive.

Moderate consumption on weekly basis of fish, birds, eggs.

As a daily dessert, fresh fruit is recommended. Small quantities a week of sweets is desirable.

With a frequency of once or twice a month red meat should be consumed, it provides us with proteins, iron, vitamins and minerals.

Consumption dry fruits, honey and olives.

Consume of wine must be done with moderation, if it is possible, during the intake of foods.

Use aromatic herbs as a healthy alternative to the salt.

Drink water daily.

Practice physical exercise to strengthen the health. Maintaining in form articulations and our muscular tone.

Olive oil plays a very important role in the Mediterranean Diet...

Fat is one of the most important nutrients for our organism, for its energy contribution, it’s presence helps to develop the cellular structures and the assimilation of certain vitamins and minerals.

Olive oil has beneficial fats for the organism and reduces the levels of cholesterol.

Olive oil allows to mix a wide variety of products, conserving its nutritious properties.

It is a basic element for cooking, can waste away in different ways:

Raw; dressing salads, sauce, seasonings in greenness or to dew it on the bread, toasts, sausages, meats.

In dressings; a proper order should be used: in first place mix salt, vinegar, lemon juice and olive oil. The reason is because olive oil covers the ingredients and avoids that other elements of the dressing penetrate.

In stews; with slow fire and a low temperature.

When roasting in oven, due to their oleic contains it is the most appropriate for the high temperatures.

When grilling and use of ember; it prevents from sticking.

In fryers and roasting; the olive oil improves the gastronomic qualities of the food.

When frying and roasting, olive oil protects it and does not allow it to absorb more oil than needed.

The role of the Spanish ham in the Mediterranean Diet...

The ham is one of the culinary jewels of the Iberian Peninsula, It is a habitual product in the daily life of the Spaniards, it is a frequent element in family meals, parties and more traditional celebrations.

It is a symbol of a Spanish persons character; Spanish culture, as well as traditional customs, are appreciated all over the world, they also are enjoyed by everyone who come to Spain to enjoy an open society with a festive smile and cordial atmosphere.

Serrano ham is an essential element in the Mediterranean Diet, rich in iron, zinc, potassium, match, calcium, proteins and in vitamins B.

In the old Rome was common to carry out the slaughter of the pig; there were special chef’s in charged of it, they were called “vicarius supra dinners”. Only people in high power in that society were able to consume the most appreciated parts of the pig, which was the paw.

The Spanish ham as well as olive oil contain necessary nutrients for a diet on a daily basis rich in beneficial fatty and good for the human organism.

Ham can be used in cooking, in appetizers, main dishes, and even deserts.