Te Medieranan diet: the perfect regime for summer


As summer approaches, we find ourselves more aware of what we are eating. It happens because we might want to lose weight or because we are physically more active or maybe because we feel it by instinct. It is our body that, from the first hot days, requests a diet adequate and suitable for the warmer climate and outdoor living.


But what is the correct food regime to follow in this period? The Mediterranean diet has not only been repeatedly confirmed as the best diet for our health, but is the perfect diet for the summer as it’s rich in fruits and vegetables – essential sources of water, minerals, dietary fibres, vitamins – as well as its low-energy density, and it is low in animal fats.


Named Intangible Cultural Heritage of Humanity by UNESCO in 2010, the Mediterranean diet is based on the daily intake of plant-based foods such as olive oil, legumes, cereals and lots of fruit and vegetables combined with a higher consumption of fish compared with red and white meat, as well as eggs and mostly fresh cheeses, nuts and seeds. What makes it perfect for the summer is the presence of olive oil, which is rich in antioxidants, fatty acids and polyphenols, used instead of elaborated condiments or butter that can slow down the


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digestion. In summer, the digestion of complex dishes, fried food or highly processed meals can be more difficult, so for this reason light cooking methods such as steam cooking, boiling and grilling would be more appropriate.


This diet is based on a high consumption of cereals, such as pasta, bread, rice and whole grains, and also includes less common cereals such as barley, spelt, buckwheat and millet. It is important to vary the intake of nutritional values and lower the content of gluten. Legumes or pulses like chickpeas, beans and lentils are also very common in this diet. During the summer season, they are suitable for making fresh dips such as hummus to eat along with raw vegetables, to be mixed with vegetables in cold salads for outdoor picnics, or to be added in cold or warm soups.


Another significant aspect of this diet is the variety of the culinary traditions of countries bordering the Mediterranean Sea. It is precisely this variety of foods that guarantees the full spectrum of nutrients necessary for us. Summer is the season that provides colourful fruits and vegetables with intense flavors, which, along with legumes and whole grains, help to restore minerals like potassium and magnesium lost while sweating and being in the sun. Refreshing


summer fruits, such as watermelon, melons, peaches, figs, loquat plums, cherries and berries, in Mediterranean countries are served at the end of each meal instead of elaborate desserts, as well as being frequently eaten throughout the day as snacks.


When feeling tired or even not hungry we could be induced to eat only fruit as meal, we should bear in mind that fruit on its own is not enough to replace a complete meal and it brings a high load of sugars that, once absorbed, stimulate hunger. Fruit can also be consumed as a drink but it is always preferable a smoothie rather than a juice because juices are deprived of dietary fibres. Vegetables are present in the Mediterranean diet not only as side dishes, raw in salads or grilled and steamed to be eaten cold but they are also the stars of pasta sauces and soups. Among the vegetables in season during summer which are very common in the Mediterranean diet, we find: tomato, aubergine, courgette, green beans, chicory and lettuce, radish, carrot, broad beans, arugula, cucumber and peppers.


The Mediterranean diet is rich in fish, particularly oily fish, which is a source of omega 3. Fish is often eaten raw – if it is from a reliable and safe source – grilled, boiled or added cold in salads of mixed leaves. Meanwhile, meat is present in


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