Transcript Healthy-food-Mediterranean

MEDITERRANEAN
DIET
OUR LIFESTYLE
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The Mediterranean diet is a lifestyle that combines
Mediterranean agricultural ingredients, the recipes and
cooking methods from each place, shared meals,
celebrations and traditions, all added to the practice of
physical exercise favored by an amazing climate that
completed this lifestyle.
Due to that, The Mediterranean diet is an excellent
model for healthy living.
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The main areas which have
Mediterranean food are
 East of Spain
 South of France
 Italy
 Greece
 Malta
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The diet is characterized by the abundance of plant
foods,
like
bread,
pasta,
rice,
green,
vegetables, fruit and nuts; the use of olive oil,
the moderate consumption of fish, shellfish,
poultry, dairy products and eggs. Also small
amounts of meat and everything combined with
wine.
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10 BASIC
RECOMMENDATIONS
1. USE OLIVE OIL AS THE PRIMARY FAT
SOURCE.
(It is rich in vitamin ‘E’, beta-carotene and
monounsaturated fatty acids.)
2. CONSUME PLANT FOODS.
(Vegetables and fruits are the main source of
vitamins, minerals and fiber.)
3. BREAD AND FOODS FROM CEREALS
SHOULD BE PART OF THE DAILY DIET.
(Rich in carbohydrates.)
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4. FRESH AND SEASONAL FOOD ARE THE
MOST APPROPRIATE.
5. CONSUME DAIRY PRODUCTS (YOGURT AND
CHEESE).
(Source of protein, minerals and vitamins.)
6. CONSUME MEAT BEING PART OF A PL
VEGETABLE DISH.
(It contains protein and iron)
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7. EAT A LOT OF FISH AND SOME EGGS.
(It has protective properties because its animal fat is
very similar to the vegetable one.)
8. FRUIT SHOULD BE AN USUAL DESSERT.
(It is a very nutritious aliment.)
9. DRINK A LOT OF WATER AND SOMETIMES
WINE IN THE MEALS.
(Water is essential and wine may have beneficial
effects too.)
10. DO EXERCISE.
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S0ME SEASONAL SPRING
FOOD IN VALENCIA
VEGETABLES: Chard, garlic, artichoke, eggplant,
squash, onions, spinach, cucumber, pepper,
tomato…
FRUIT: Apricot, cherry, strawberry, kiwi, tangerine,
orange, nectarina, peach, loquat, banana…
FISH: Clams, eel, tuna, cod, cockles, sole, mussels,
hake, swordfish, monkfish, salmon, cuttlefish,
trout…
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SPANISH “TAPAS”
1. “MONTADITO” (Esgarrat)
- Ingredients: baked pepper,
aubergine, onion and olive oil.
- Properties:
- Baked pepper: the baked pepper has
minerals, vitamins and essential oil. It helps to
protect our organism.
- Aubergine: it contains scanty vitamins,
hydro-carbons, proteins and minerals, its main
component is water.
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- Onion: the onion stimulates the appetite and
regularizes the functions of the stomach, it is
diuretic, therefore it is an important way to
purify the organism.
- Olive oil: it contains vitamin E, it helps to
reduce the levels of cholesterol and harden the
bones...
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- Where it is more popular
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2. “MONTADITO” (Tuna)
- Ingredients: “tuna fish”
- Properties:
- Tuna fish: it helps to diminish the levels
of cholesterol and to make the blood fluid. It
also sihas a great quantity of vitamins. There is
advisable the consumption of tuna and other
blue fish in case of cardiovascular diseases.
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- ”Bonito”: Albacore or white tuna is a species
of tuna found in all tropical and temperate
oceans, and the Mediterranean Sea. It is called
albacore fishing to that in the Cantabrian Sea,
though it has nothing to do with the kind of
"bonito" and often leads to confusion and
believe that the "bonito" is like tuna.
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- Where it is more popular
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3. “GAZPACHO ANDALUZ”
- Ingredients: tomato,
pepper, cucumber, olive oil and
optional garlic or onion.
- Properties:
- Tomato: it is one of the vegetables
more consumed in the world, richly in Vitamins C
and A, its habitual consumption helps to reduce
some types of cancer.
- Pepper: it has minerals, vitamins and
essential oil. It helps to protect our organism.
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- Cucumber: it is a remedy against the
problems of the skin,it contains a lot of water,
vitamin E and natural oils.
- Olive oil: helps to reduce the levels of
cholesterol, and hardens the bones and it
contains vitamin E.
- Garlic: as vitamin C, vitamin A and
vitamin E, it contains minerals as the calcium,
phosphorus, potassium and magnesium. It
reduces the cholesterol and the arterial
pressure and has antibacterial properties.
- Onion: is diuretic, therefore it purifies
the organism.
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- Where it is more popular
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4. “BROCHETA”
- Ingredients: “Serrano ham",
tomato cherry and cheese.
-Properties:
- ”Serrano ham”: the ham is a food rich
in vitamin B1 and also has a high amount of
sodium. Ham is made from salting and air drying
of the hind legs of the pig. It's the best
delicatessen in Spain.
- Cheese: contains a lot of calcium and
makes bones strong,it has a salty taste and
belongs to the family of dairy products.
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- Tomate cherry: it's a vegetable like
tomato but smaller,it is responsible for
eliminating uric acid and lowering cholesterol. It
has mineral salts like
potassium and
magnesium, and has very beneficial effects on
our health.
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- Where it is more popular
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