It has a good satiating power and helps fight hunger. This is why it is ideal for not gaining weight.
The Mediterranean diet has countless benefits. As evidenced by several studies, in addition to being good for brain health and lowering the risk of suffering from metabolic, cardiovascular and cancer diseases, it promotes a healthy weight. But how to follow it from the first meal of the day? “The basic rule for having a Mediterranean breakfast is to choose simple foods. It is also necessary to focus on seasonal foods, possibly produced at zero kilometer, giving priority to those without additives and added sugars “, suggests nutritionist Valentina Schirò, specialized in food science. “Then, it is necessary to compose the meal in various ways, alternating the different foods and associating them in such a way as to ensure the right intake of carbohydrates, proteins and healthy fats to optimally regulate the sense of hunger and satiety and promote the construction of lean mass “. Here is what the expert suggests to eat for a Mediterranean breakfast useful for keeping fit.
Tomatoes, aubergines, chillies, figs, anchovies, legumes, pasta … The Mediterranean diet is not – only – a question of food, but of how we eat, how we live and how it is transmitted to the new generations.
The sun makes its way between the leaves of the figs and as I go down to the village a series of “Hello, Miss” from the windows welcomes me; “Did you sleep well?” “Did you see how beautiful the sea is this morning?”. In the castle the voices become more intense, the boys are ready for the day of the awards ceremony, between chatting and laughter, today is their day.
I am in Pollica, the heart of Cilento and cradle of the Mediterranean Diet, which ten years ago was recognized by Unesco as an intangible heritage of humanity. To celebrate this appointment, the Future Food Institute has chosen Pollica for its Food & Climate Shapers Boot Camp – Mediterraneo Edition, a six-day course of lessons and meetings for children on sustainable development models with researchers, entrepreneurs and institutional figures from around the world. food industry supported by Barilla, Google, the Dutch research center Taste, Food for Climate League and the World Fund for Crop Diversity Crop Trust: conferences, but not only, total immersion in the territory and a challenge promoted by Barilla , to change the world recipe after recipe.
Drink water, eat not only cereals but also two or three portions of fruit and vegetables every day, limiting the consumption of meat. These are just some of the indications of the updated food pyramid.
The food pyramid is an intuitive way to explain which foods, in what quantities and how often it is best to eat. In the lowest step of the pyramid there are the foods that theoretically should be “at the base” of our daily diet while, as you go up towards the top, those to be consumed in moderation are indicated. The first version of the food pyramid dates back to 1992 and was developed in the United States to combat growing obesity. Over the years, however, the various discoveries in the nutritional field have forced a revision of some principles. In fact, in the new food pyramid, compared to the previous one, a few things change, let’s see which ones.
There are more and more studies that show how the Mediterranean diet is able to help the body to preserve health.
One of the great advantages is the presence in a great variety of micro and macronutrients that have an excellent antioxidant and anti-inflammatory action, useful for protecting against various ailments and diseases”, says Valentina Schirò, nutrition biologist and specialist in food science. With the help of the expert, let’s see in detail what benefits it has that you may not yet know.
1. Keeps the mind active.
The Mediterranean diet has proven to be an excellent ally for brain health. “Vegetables, fruit, extra virgin olive oil and many other symbolic foods of this diet have a real neuroprotective action. They are in fact able to defend neurons, brain cells from cognitive decline. Tomatoes, especially cooked tomatoes, for example, are rich in lycopene, a carotenoid that improves circulation and protects against premature aging, helping the mind to remain efficient even with advancing age”.