La dieta mediterranea è un regime alimentare fondato sul consumo di frutta, verdura, legumi, cereali, una moderata quantità di pesce, latticini e carne. Da sempre apprezzata da medici e nutrizionisti, è stata anche inserita dall’Unesco nel patrimonio immateriale dell’umanità. Vediamo insieme quali sono le sue origini e l’esempio di menu da 1400 chilocalorie.
Dieta mediterranea: origini
Fonti letterarie e archeologiche hanno dimostrato che la dieta mediterranea come oggi noi la conosciamo presenta un forte e stretto legame con le abitudini alimentari e con la tradizione culinaria greco-romana e, in particolare, della Magna Grecia, ovvero quel territorio riconducibile all’attuale Italia meridionale e che fu colonizzato dai greci a partire dal VIII secolo a.C. L’abbondante presenza di cereali, legumi e verdure, il consumo di olio di oliva e di vino, la presenza del pesce e, in quantità limitate, del formaggio e della carne sono i cardini della dieta alimentare mediterranea arrivata fino ai giorni nostri con caratteri assolutamente tipici e peculiari.
Dieta mediterranea: come funziona
La dieta mediterranea consiglia di assumere tutti i cibi secondo principi base riassunti nella piramide alimentare. I dolci e la carne rossa rappresentano il vertice della piramide e sono alimenti da consumare mensilmente. Subito dopo troviamo uova, pesce e carne bianca, che sono da consumare settimanalmente. Poi ancora olio d’oliva, latte e latticini, frutta, verdure, legumi, pasta, riso, patate, pane, cereali, ecc. che sono da consumare quotidianamente.
Dieta mediterranea: esempio di menu da 1400 chilocalorie
Lunedì
Colazione: 1 tazza di tè, 50 gr di fette biscottate con 30 gr di marmellata alla frutta.
Spuntino 1 mela o 1 yogurt magro.
Pranzo: 70 gr di spaghetti integrali con salsa di pomodoro e basilico, 150 gr di sgombro al cartoccio con fagiolini lessi.
Merenda: 125 gr di yogurt magro bianco.
Cena: frittata con patate e cipolle, contorno di melanzane e zucchine grigliate, 2 fette di pane integrale.
Martedì
Colazione: 1 tazza di latte parzialmente scremato con 20 gr di muesli e 1 caffè
Spuntino: 1 frutto di stagione.
Pranzo: 70 g di orzo con verdure grigliate, 100 g di certosino con contorno d’ insalata mista condita con olio extra vergine d’oliva, aceto e sale
Merenda: 125 gr di yogurt magro alla frutta.
Cena: 60 gr di fagioli lessi con contorno di 200 gr di bietole cotte al vapore e 2 fette di pane integrale.
Mercoledì
Colazione: 1 tazza di latte parzialmente scremato con 20 g di muesli e 1 caffè.
Spuntino: 125 g di yogurt magro bianco.
Pranzo: una porzione di 80 g di riso con le zucchine, un’insalata e un frutto di stagione a scelta.
Merenda: 1 spremuta di arancia.
Cena: 200 gr di merluzzo lesso con contorno d’ insalata di lattuga e pomodori condita con un filo d’olio extravergine d’oliva e 2 fette di pane integrale.
Giovedì
Colazione: 1 tazza di latte parzialmente scremato, 1 caffè e 125 g di yogurt magro bianco.
Spuntino: 1 arancia.
Pranzo: 80 g di spaghetti con un sugo di pomodorini, finocchi lessi e una mozzarella piccola.
Merenda: 125 g di yogurt magro bianco
Cena: 150 g di petto di pollo ai ferri con contorno di radicchio e 2 fette di pane integrale.
Venerdì
Colazione: 1 tazzina di caffè, 125 g di yogurt magro bianco con 20 g di muesli.
Spuntino: 1 frutto di stagione.
Pranzo: insalata di farro con una mozzarella e carote alla julienne
Merenda: 1 frutto di stagione o 1 yogurt magro alla frutta.
Cena: 200 g di sogliola con contorno di 200 gr di cavolfiore a vapore.
Sabato
Colazione: 1 tazza di tè, 50 g di fette biscottate con 30 g di marmellata alla frutta.
Spuntino: 1 spremuta di agrumi.
Pranzo: 70 g di fusilli integrali con salsa al pomodoro e basilico, 150 g di fesa di tacchino ai ferri con contorno di spinaci lessi conditi con succo di limone e un filo d’olio extra vergine d’oliva.
Merenda: 125 g di yogurt magro bianco.
Cena: 2 patate lesse, 100 g di salsiccia ai ferri con contorno di 200 g di insalata mista condita con 1 cucchiaio di olio extra vergine d’oliva e un pizzico di sale.
Domenica
Colazione: 1 caffè, 1 tazza di latte parzialmente scremato e 1 vasetto di yogurt magro.
Spuntino: 1 frutto di stagione a scelta.
Pranzo: 80 g di riso integrale con i carciofi, pesce ai ferri con contorno d’insalata mista condita con olio extra vergine d’oliva, aceto e un pizzico di sale.
Merenda: 1 spremuta di succo d’arancia.
Cena: 2 uova sode con contorno di 200 g di cicoria lessate, 40 g di pane integrale e un frutto di stagione.
È consigliabile bere 1,5/2 l di acqua al giorno e accompagnare alla dieta una moderata e costante attività fisica.
Photo Credit| Thinkstock
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