1. Mediterranean Diet
Manuel Sánchez Pinilla
Family Physician
Vistalegre-La Flota, Health Centre .

4. • “Son símbolos de la toma • “They symbolize the
de conciencia de los consciousness of States
Estados y de los pueblos and peoples of the
acerca del sentido de esos significance of these
lugares y emblemas de su places and reflect their
apego a la propiedad attachment to collective
colectiva, así como de la ownership and to the
transmisión de ese transmission of this
patrimonio a las heritage to future
generaciones futuras”. generations.”

6. Dieta = diaita
way of life

7. The Mediterranean
Diet was born in Sahagún.
The diet imposed by the
abbot to the region
of Sahagún was
based on the famous
monastery leeks,
peppers, fruit, cabbage,
garlic of the monastery,
cucumbers and
other vegetables.

8. Sahagún

9. History
Allbaugh LG. 1953. Food and nutrition (chapter 6).
En: Crete: A case study of an underdeveloped area.
Princeton University Press, Princeton, NJ. pp: 97-135
Ancel Benjamin Keys
(January 26, 1904 – November 20, 2004) was an American
scientist who studied the influence of diet on health

12. • The Mediterranean
diet constitutes a
set of skills,
knowledge,
practices and
traditions ranging
from the landscape
to the table,
including the crops,
harvesting, fishing,
conservation,
processing,
preparation and,
particularly,
consumption of
food.

13. • The Mediterranean diet is
characterized by a
nutritional model that has
remained constant over time
and space, consisting mainly
of olive oil, cereals, fresh or
dried fruit and vegetables, a
moderate amount of fish,
dairy and meat, and many
condiments and spices, all
accompanied by wine or
infusions, always respecting
beliefs of each community.

14. characteristics: the contribution of
macronutrients to energy
intake and quality of fat intake

15. Main Features of the Mediterranean diet:
High consumption of
fruits and vegetables.
High consumption
of legumes and cereals.
Use olive oil as main fat.
Regular consumption
of fish

16. Secondary characteristics:
• Traditional consumption of
wine in moderation with
meals.
• Low input predominantly
meat poultry.
• Moderate
intake, but regular milk
products.
• Low in simple
carbohydrates and
almost no industrially
prepared food.

17. Prevalence of culinary processes:
• Boiling water
Friying in olive oil

18. Most common foods found
in this diet:

19. Vegetables and fruits

20. Vegetables and fruits
• A high intake of fruits and vegetables has a protective
effect on some types of cancer.
• Fruit and vegetables improve bowel habits.
• Increase consumption of fruits and vegetables is
not enough if we implement a set of
measures in relation to the processes of selection,
preservation and preparation of foods that allow
for maximum utilization of the nutrients they contain.
• It is as important as eating fruits and vegetables
cook properly

21. Biochemical investigations focus attention
on the ω-3 fatty acids, typical components of
fatty fish, are considered essential fatty acids
(must be part of the diet because the body
cannot synthesize them) and are able to
reduce levels of triglycerides and very low
density lipoproteins by decreasing synthesis
in the liver.

22. Fish
trout
salmon
red mullet
mackerel
sardine

23. Starchy foods: cereals and legumes
lentils
chickpeas beans
peas

24. Starchy foods: cereals and legumes
Ingestion is very healthy because of
the contribution of protein, vitamins
(especially B group), minerals (iron,
calcium) and fiber to he diet provided.
They also constitute a protective
factor against colon and rectal cancer.

25. Olive oil

26. Olive oil
The high oleic acid
content makes it best
suited for frying for two
reasons: first, because it
is more resistant to chemical
breakdown causing high
temperatures, does not
alter the treated
food proteins, and second,
because it
is less absorbed by the
surface of food fried in it,
which increases their
digestibility and caloric value
decreases final.

27. Meat and Eggs

28. Meat and Eggs
• WHO recommends
consuming no more than
10%
of the total energy as
saturated fat, in relation to
the prevention of heart
disease. Therefore, we
should limit consumption of
these foods (eggs, pork,
lamb, beef, cheeses, cream,
butter or cream) and eat them
only occasionally.

29. is a
fundamental
food in all age
groups for
its richness in
calcium and
proteins of high
biological value

30. Alcoholic drinks

31. Nuts

32. conclusions on the promotion of a diet recommended:
1. Contribution of 40-60% of total daily caloric value (DCV) in the form of
carbohydrates, with a preference for legumes, vegetables and fruits.
2. Limit 30% of DCV in the form of lipids, giving priority to olive oil and fatty
fish.
3. Protein content of 15-20% of DCV with key representation from fatty fish.
4. Micronutrients (vitamins and minerals) are insured with the
presence of fresh foods (fruits and vegetables) and the careful
handling of culinary technology.

34. The advantages of the Mediterranean diet are:
Prevents digestive system disorders and metabolic such as
diabetes or hyperlipidemia.
Prevents circulatory system diseases (arteriosclerosis, heart disease).
It helps in the fight against obesity.
Prevent certain cancers such as colon.
It is an economic diet, because foods that compose it are cheap
(most expensive foods are often the meat).
It is a tasty and varied diet

36. thank you very
much for
your attention