Main characteristics of the Mediterranean diet

	Plentiful consumption of food of vegetable origin (fruits, vegetables, bread, pastas, rice, cereal, and potatoes).
	Consumption of seasonal food in its natural state, always by selecting the freshest
	Use of olive oil as the main fat, either to fry or as dressing for salads, as opposed to the use of butter or other types of oil such as the sunflower oil
	Daily consumption of a moderate quantity of cheese and yogurt.
	Weekly consumption of a moderate quantity of fish, preferentially the so-called «blue fishes» (sardine, herring, mackerel, salmon, tuna, trout), poultry and eggs.
	Consumption of dried fruits, honey and olives in moderation
	Consumption of red meat several times a month
	Consumption of wine in moderation during the meals and preferably red wine
	Use of aromatic herbs as a healthy alternative to salt
	Regular practice of physical activities, to make the heart work and maintain in shape our articulations and our physical tone.

Regarding the contribution of every type of food:

Carbohydrates should provide 50 % of the total of the daily energy contribution.

We should preferably choose complex carbohydrates (pastas, rice, potatoes, bread and vegetables) and not simple (ice creams and pastries). Fruit and green vegetables, rich also in fibre, provide us with vitamins and minerals in sufficiency.
Fats or lipids will mean approximately 35 % of the total energy contribution.

We should choose fats of vegetable origin (dried fruits, olive oil) and avoid those of animal origin. Exception made by some "blue fishes" (mackerel, tuna, sardine), the fat of which is poly-unsaturated and contributes to prevent the cardiovascular problems.
Proteins will provide 15 % of the total energy.

Proteins contribute to regenerate fabrics of the body. Proteins of animal origin (eggs, milk, meat and fish) are more complete than those of vegetable origin (vegetables and cereal). However, vegetables duly combined (for example lentils with rice) bring similar quality proteins to animal proteins, but without cholesterol and saturated fats.