The Mediterranean diet

Published on April 24, 2010 Elisa

The Mediterranean diet and its qualities are widely known.

It's a healthy, balanced diet with the 1 kg per week can be downloaded, also specialists maintain that it is a diet that reduces cardiovascular diseases and obesity.

It provides 2000 calories a day and it can be done indefinitely, not producing the so-called rebound effect.

It is a healthy diet has beneficial health effects, reduces cholesterol because foods that form are low in saturated fat, also minimizes the cardiovascular problems delaying the ageing for being rich in antioxidants found in vegetablesfruits, legumes, vegetables and whole grains.

The who (World Health Organization) has established the calories in the diet in the following way:

Carbohydrates: 55-60% of the total caloric intake: cereals (bread, rice, pasta), vegetables (judías…)Nutrients: 15% of the calories: vegetables and fruits, both fresh and cooked.Protein: 15% of calories: meat, eggs, and especially fish.FAT: 10% of calories: olive oil.

Monday

Breakfast
1 Cup of skimmed milk or soymilk
1 Portion of cereals (40 gr.)
1 Cup fresh orangeaverage morning juice
1 Nonfat yogurt
1 Seasonalfood fruit
Pasta salad with tomato, cheese, nuts, Basil and olive oil
Breast of chicken grilled and seasoned with lemon
1 Slice of wholemeal bread (40 gr.)
1Tea infusion
1 Glass orange juice
1. Toast bread with Turkey dinner
Scrambled eggs with garlic with shrimp and asparagus
Grilled hake
1 Nonfat yogurt

Tuesday

Breakfast
1 Cup of skimmed milk or soymilk
1 Slice of toast with olive oil or jam
1 Glass of freshMedia morningorange juice
1 Nonfat yogurt
1 Seasonalfood fruit
Zucchini puree
1 Slice of grouper with vegetables
1 Eggsnack flan
1 Gelatindinner
1 Fillet of beef with slices of tomato and oregano or Basil
1 Slice of toasted bread
1 Nonfat yogurt

Wednesday

Breakfast
1 Cup of skimmed milk or soymilk
3 Crackers
1 Glassaverage morning natural grapefruit juice
1 Nonfat yogurt.
1 Seasonalfood fruit
Spinach boiled with grated cheese
Rice with saffron
1 Nonfat yogurt snack
-1 Nonfat yogurtdinner
Salad of cabbage with grated carrot and yogurt sauce
2 Toast of Turkey cold cuts
1 Nonfat yogurt

Thursday

Breakfast
1 Cup of skimmed milk or soymilk
1 Seasonal (Strawberry, peach, grape) fruit saladmorning Media
1 Glass of tomato juice
1. Toast bread with Turkey and cheesefood
Salad of lettuce, tomato, cucumber, carrot, onion and garlic
Omelet of potatoes with tomato and peppers
1 Slice of wholemeal bread (40 g)
1Tea infusion
3 Crackers
1 Glass of juice of Orangedinner
Asparagus wrapped with cold cuts of Turkey and fresh cheese
2 Rrebanadas of toasted bread
1 Nonfat yogurt

Friday

Breakfast
1 Cup of skimmed milk or soymilk
1 Yogurt skimming with cereals
1 Glass of juice of peachmorning Media
1 Nonfat yogurt
1 Seasonalfood fruit
Sole grilled
Boiled or roasted artichokes
1. Slices of toasted bread
2 Slices of melon or watermelonsnack
1 Gelatine or 1 nonfat yogurtdinner
Sautéed mushrooms and mushrooms
Cod croquettes made with skimmed milk
1 Slice of toasted bread
1 Nonfat yogurt

Saturday

Breakfast
1 Cup of skimmed milk or soymilk
1 Portion of cereals (40 gr.)
1 Glass of fresh orangeaverage morning juice
1 Nonfat yogurt
1 Seasonalfood fruit
Grilled Eggplant stuffed with meat minced with onion and garlic
1 Nonfat yogurt
1Tea infusion
1 Glass of fresh orange juice
1. Toast bread with chicken and cheese dinner
2 Accompanied by onion grilled turkey sausages
1 Toast with cheese light
1 Nonfat yogurt

Sunday

Breakfast
1 Glass of grape juice or fruit in season
1 Cup of skimmed milk or soymilk
1 Slice of toast with olive oil orMedia morning jam
1 Nonfat yogurt
1 Seasonalfoodfruit
Lettuce, tomato and cucumber salad
Mashed potatoes with grilled chicken
2 Slices of natural pineapple
1High teainfusion
1 Flan or 1 nonfat yogurtdinner
Tomato salad with fresh cheese without fat and oregano
Grilled chicken burger
1 Slice of toasted bread
1 Yogurt desnatadoBeber for the least 2 litres of water a day (8 cups).A glass of red wine can drink to accompany a meal.Not to eat fruit during the meals, eat them with 3 hours of margin with the rest of food.If a food is not tolerated, it can be replaced by one such.

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