An Easy Guide to the Mediterranean Diet

An Easy Guide to THE MEDITERRANEAN DIET Stavenia Croatia Bosnia & Herzegovina Montenegro France Monaco Italy Albania Spain Greece Turkey Malta Syria Сургus Lebanon Tunisia Mediterranean Sea Morocco Algeria Israel Libya Egypt U.S. had 33.8% obesity rates vs. 10.3% in Italy in 2009 Life expectancy at birth in U.S was 78.7 years vs. 81.8 years in Israel in 2011 U.S. had almost 2x more deaths from heart disease than Spain in 2008 WHAT THE MEDITERRANEAN DIET CAN D0 For YOU Reduce the risk of Alzheimer's and Parkinson's Increase overall longevity Avoid muscle weakness in the old age Improve cardio- vascular health Lower the chance of type 2 diabetes Maintain a healthy, balanced weight DELOVED APPROV How IT WORKS Meats & Sweets Yogurt, eggs, cheese & poultry Fish & Seafood Fruits, Vegetables & Whole Grains Olive oil, herbs & Beans, Nuts, Legumes & Seeds spices PHYSICAL ACTIVITY AND EXERCISE SSSSSSSSSSSS BASIC PRINCIPLES OF THE MEDITERRANEAN DIET Abundance of fruits, vegetables and other foods from plant sources. Preference of seasonally fresh, locally grown and minimally processed food. Main fat comes from olive oil. Daily consumption of cheese and yogurt in moderation. Seafood at least twice a week. Limited consumption of red meat only a few times a month. Adding flavor with herbs and spices rather than salt. Sweets with added sugar or refined sugars are a rare treat. Optional red wine with meals & plenty of water. Enjoying meals with others. HEALTHY CAN BE DELICIOUS Hummus & Greek, Salad Wrap Grilled Veggies With Pita Fresh Salad With Seasonal Greens Hummus Dip Grilled Shrimp With Rice & Pita cafesand Sources: http://www.oecd.org/els/health-systems/Health-at-a-Glance-2013.pdf http://www.oecd.org/health/health-systems/49716427.pdf ITALIAN & MEDITERRANEAN CUISINE http://www.bmj.com/content/337/bmj.a1344 www.cafesano.com http://www.mayoclinic.org/healthy-living/nutrition-and healthy-eating/in-depth/mediterranean-diet/art-20047801 http://oldwayspt.org/resources/heritage-pyramids/mediterranean-pyramid/overview @CafesanoReston http://sites.nationalacademies.org/DBASSE/CPOP/DBASSE_080393#ischaemic-heart-disease facebook.com/cafesano RO VEE APPROVED