Food Plan

The characteristics of the Mediterranean diet are: abundant foods of plant origin (fruit, vegetables, vegetables, bread and cereals, especially wholemeal, potatoes, beans and other legumes, nuts, seeds), fresh, natural, seasonal, of local origin; fresh fruit as a daily dessert, sweets containing refined sugars or honey a few times a week; olive oil as the main source of fat; dairy products (mainly cheese and yogurt) consumed daily in modest-moderate quantities; fish and poultry consumed in fairly low quantities; zero to four eggs a week; red meat in minimal quantities and wine consumed in modest-moderate quantities, generally during the meal. This diet has a low saturated fat content (less than 7-8%), and a total fat content of less than 25% to less than 35% depending on the area. Furthermore, it was originally associated with regular physical activity at work, for example in the fields or at home.

The nutritional principles of the vegetarian diet are olive oil, pasta, bread, wine, legumes, vegetables and fruit, milk, dairy products, eggs, honey with the exclusion of fish and meat. These foods are also rich in antioxidants, monounsaturated and polyunsaturated fats which are important for our health. For proteins, vegetarians can count on the contribution of animal sources such as eggs and cheeses and vegetable protein sources such as legumes and cereals (for example, quinoa, amaranth and buckwheat which contain more proteins than pasta and rice), oily fruit (peanuts, cashews and pine nuts), vegetable substitutes such as tofu. The unknown could be the biological value of proteins in vegetarian diets (completeness of the amino acid chain), but the amount of proteins in accepted animal foods helps to avoid creating a lack of essential amino acids.

In the ketogenic diet, less fats and carbohydrates are consumed, carefully dosed and evenly distributed in the various meals of the day, while the protein intake is normal: the insulin values ​​in the blood are lowered and stabilized, avoiding peaks that are harmful to the body. Health.