His Majesty: the Mediterranean Diet

Mediterranean diet ciceris

If there is one thing I have learned in these years of studying nutrition, it is that no eating style can beat the Mediterranean Diet , in terms of benefits for health and, in my opinion, also in terms of goodness .

It is a diet that has very ancient origins and that brings us back to the food traditions typical of the Mediterranean basin. It is not just a food pattern to follow, but a real lifestyle , which includes nutrition, but also conviviality, tradition, everyday life.

The Mediterranean Diet has been approved by UNESCO as an intangible cultural heritage and over time has been the protagonist of more and more numerous experimental studies, to evaluate its effects on health. < / span>

The Mediterranean Diet embraces the genuineness and simplicity of traditional ingredients, and ensures a diet that is healthy but also enjoyable for everyone tastes and palates.

Nowadays, the consumption of food above one's needs is very frequent. The food offer is increasingly wide, as is the economic difference between different types of food. This leads us to attribute less value to what we consume, but above all to buy and consume cheaper and poor quality foods.

In light of all this, the Mediterranean Diet presents itself as a point of reference, since it is the bearer of two great values: the moderation and the health .

By moderation I mean say "a little bit of everything and in the right proportions", that is, varying the consumption frequency, but without eliminating any food group.

It is important to understand that there is no classification of "good" or "bad" foods. Eating something that gratifies us and that we want also helps us to find a balance in our diet and train our body to perceive again those signals, often lost, of satisfaction, hunger, need, satiety.

In fact, completely eliminating a food we like from our diet inevitably leads us to desire it more and more. On the contrary, inserting it and enjoying it every now and then when we feel like it helps to find more harmony in the relationship with food.

The Mediterranean Diet is not about cutting carbs, filling up on protein, replacing meals with magical detox bars or shakes.

With the Mediterranean Diet it is possible to eat everything, as long as it is in the right indicative quantities and which are subject to the needs of our body. < / span>

In addition, it is now scientifically proven that adopting a Mediterranean-style diet, associated with a healthy and active lifestyle, offers multiple benefits in terms of health , especially in the field of prevention.

This diet promotes cardiovascular health, blood cholesterol control and helps prevent the onset of chronic metabolic diseases, such as obesity and diabetes.

But what are the pillar foods of the Mediterranean Diet?

Mediterranean diet Cicerisbio
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Here they are in a nutshell:

Our loved ones fruit and vegetables , both faithful allies.

They are recommended by the World Health Organization in the amount of 4-5 daily portions, alternating the color.

They offer us all the antioxidants we need, obviating the need for supplements. They allow us to refuel with mineral salts , hydrate us and satisfy the need for fiber , ideal for intestinal function.

Cereals of all kinds, especially wholemeal .

Products with wholemeal flour, spelled, barley, millet, corn, oats and many others, contain valuable micronutrients which, instead, are eliminated with refining and guarantee a good consumption of fiber. Consume them daily according to your needs and try to vary the type!

The one and only Extra Virgin Olive Oil .

A cornerstone of the Mediterranean tradition. For the taste, the goodness and the symbol it represents. It mainly contains “good” fats together with antioxidant substances beneficial for the body, which, albeit in small quantities, accompany our meals in everyday life.

I legumes, a food of great nutritional value.

They are often underestimated, but in reality they are excellent sources of carbohydrates, vegetable proteins, and also a lot of fiber and micronutrients that allow you to better meet the needs of Calcium, Potassium, Phosphorus, Magnesium and Iron.

The fish , especially the blue one.

For example anchovy, cod, mackerel, herring, sardine. They are rich in omega 3 fats, so called "good". They have a beneficial function for the health of the cardiovascular system, especially in controlling triglycerides.

The dried fruit .

Often we are not used to considering it in our daily diet, but always consumed in moderation, it can provide us, together with good fats, a good share of micronutrients such as Potassium, Phosphorus, Magnesium, Calcium and fiber.

A balanced consumption of meat is also indicated (especially white) dairy products and cheeses (mostly fresh), eggs .

All accompanied by good hydration and by lots of movement .

Mediterranean diet Ciceris

The different food groups, especially in the case of main courses, have recommended consumption frequencies, as is indicatively represented within the pyramid.

The Guidelines For A Healthy Diet indicate a consumption of

  • fruit, vegetables, cereals, milk and yogurt and daily EVO oil
  • legumes and fish 3-4 times a week
  • meat, about 3 times a week limiting red meat to once, and cheeses, trying to prefer cheeses fresh
  • eggs, 2 times a week in the portion of about 2 eggs each
  • dried fruit about 3 times a week for a dose of 30g
  • Sliced ​​and sausages once a week
  • Sweets about once a week

The frequency is a useful feature also to underline another very important concept of the Mediterranean diet, which is the variety . If it is true that each "food group" has an indicative frequency in its consumption, then it is also true that it is necessary to vary: not only alternate protein sources throughout the week, but also the type and color of fruit and vegetables and the type of cereals.

In light of all this, we can consider the Mediterranean Diet as a staple for our diet and following some of these tips can help you on the path to building a < strong> conscious eating.

Ciceris products fit together perfectly with this lifestyle.

Not only do they promote a healthy diet based on good, genuine and simple ingredients, but above all they encourage the consumption of legumes.

Legumes are not always consumed enough by habit, but Ciceris finds a practical solution through original, new and good recipes that can help you introduce them into your diet.

Have you seen our products yet? Discover all the new flavors !

How much is the Mediterranean Diet present in your daily diet? You can share it with us in the comments below! We will be happy to answer :)

If you want to ask me something more, contact me at

Alessandra Mangone

Dietitian Nutritionist

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