From 19 to 25 November 2018, it is Worldwide Italian Cuisine Week, which promotes top Italian cuisine abroad. The third edition is all about the Mediterranean diet.

A real elixir of good health and long life, this nutritional model is inspired by the eating habits found in certain areas of the Mediterranean (including southern Italy) in the 1950s. In 2010, the Mediterranean diet was recognised by UNESCO as part of our protected world heritage.
Let’s see the main foods in this diet.

Fresh fruit and vegetables. Rich in vitamins, minerals and other vital nutrients, fresh fruit and vegetables should be eaten every day. Vegetable gardens offer us many delights all year round. Those typically found at this time of year include cabbages, potatoes, carrots, squashes and mushrooms, which we can use to make plenty of delicious recipes (click here to discover the recipe for potato gnocchi with creamed pumpkin and crispy “guanciale” cured pork jowl)
Legumes. Chickpeas, beans, lentils, etc, are high in protein, fibre, vitamins and minerals. You should definitely have a varied supply of legumes in your kitchen cupboards!
Whole grains. Whole grain foods, such as rice, wheat, spelt, barley and their derivatives (such as bread and pasta) are rich in vitamins, mineral salts, magnesium and selenium and contain plenty of fibre, which is good for healthy intestines.
Oily fish. Oily fish (sardines, anchovies, mackerel, etc) is rich in Omega 3, proteins, vitamins and minerals that help protect our body from cardiovascular diseases.
Extra virgin olive oil. A real cornerstone of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fatty acids, which protect against cardiovascular diseases, polyphenols, powerful antioxidants and vitamin E.

A rich and varied diet in essential nutrients, such as the Mediterranean diet, together with a healthy lifestyle and regular exercise can considerably contribute to maintaining your well-being.