Beneficios de la dieta mediterránea

La dieta mediterránea es un modelo de alimentación que se considera equilibrado y saludable.  Las características que apoyan sus beneficios y reconocimiento son que es considerada una dieta sobria, variada, atractiva, permisiva, eficaz, barata, accesible, versátil, placentera y capaz de proporcionar el óptimo aporte nutricional.


Las principales características del patrón de dieta mediterránea tradicional podríamos agruparlos en los siguientes:
En un primer punto, el consumo abundante de alimentos vegetales (cereales integrales, frutas, hortalizas, legumbres, frutos secos, semillas y aceitunas). Otro gran factor es contar con el Aceite de oliva como fuente principal de grasa y comtener, además, un consumo entre moderado y alto de pescados y mariscos, así como de huevos y carne de ave.
También se caracteriza por un buen consumo de lácteos, materializados por quesos y yougurt.
Es bastante habitual la práctica de hierbas y especias variadas, como, limón, vinagre, ajo, romero, perejil, etc… Pero un bajo consumo de carne roja (principalmente ovina y caprina), pasteles y grasa saturada.
Otro punto al que le damos bastante importancia es el consumo de alimentos frescos, de transformación mínima, locales y de temporada.
Sin embargo, la dieta mediterránea es más que un patrón de alimentación saludable y para adquirir todos sus beneficios se deben considerar sus elementos culturales y de estilo de vida, tales como la
moderación, ya que ladieta mediterránea tradicional evita los excesos, y se suele comer con moderación o prudencia, haciendo pausas para saborear y gozar las comidas. Por ejemplo, se disfruta de una pequeña porción de pastel unas pocas veces a la semana (1-2 veces), o se comparte con la familia y amigos 1-2 copas de vino durante la comida.


También descarta la socialización: Las comidas son parte integral de la sociedad en la mayoría de los países mediterráneos, y la comida principal es una importante oportunidad para reunir a los miembros de la familia. En torno a la mesa (y si es la de Haus Valencia mejor) no solo se come, sino que se está y se disfruta.
El cocinar en la dieta mediterránea es una actividad importante, y se le destina el tiempo y espacio suficientes, al igual que a la actividad física. La práctica regular de esta de una forma moderada (por lo menos 30 minutos durante todo el día) es un complemento básico a la dieta, para equilibrar la ingesta de energía, para el mantenimiento de un peso corporal saludable y por muchos otros beneficios para la salud. Caminar, tomar las escaleras en lugar del ascensor, realizar tareas del hogar, etc, son maneras simples y fáciles de hacer ejercicio. La práctica de actividades de ocio al aire libre y preferentemente en compañía, hace que sea más agradable y además fortalece el sentido de comunidad. Debéis tener en cuenta que los niveles de actividad física de los campesinos típicos del mediterráneo (quienes gozaban de muy buena salud) era altos.

Tampoco se nos podía olvidar el descanso. Una siesta después de la comida del mediodía es común en varios países del mediterráneo. La evidencia científica ha demostrado que un pequeño descanso después de comer es un hábito mediterráneo que ayuda a promover un estilo de vida saludable y equilibrado. Además, la dieta mediterránea tradicional es reconocida por la FAO como un ejemplo de dieta sostenible.

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