Mediterranean diet

The Mediterranean diet will help us to delay aging. We help you make a weekly menu with totally healthy foods.


Food is one of the legs of a healthy life. Leading a sedentary life is not good, but physical exercise should be supplemented with a healthy diet. There are even some keys to gain weight in a healthy way . The Mediterranean diet, one of the most followed, has been shown to lengthen life.

What is the Mediterranean diet?

The Mediterranean diet is one based on foods that are grown in countries that have a Mediterranean climate. The main guideline is to reduce carbohydrates and meats. We will have to replace them with plant foods and monounsaturated fats. The basic foods of this diet are the following:

  • Vegetables
  • Vegetables
  • fruit
  • Fish
  • White meats
  • Pasta
  • Rice
  • Nuts
  • It came in moderation
  • Olive oil
    • The oleic acid and vegetable fats that it contains lower the chances of clogging the arteries. In addition, it has a large amount of carotenes and vitamin E.

The Mediterranean diet stipulates that you do not eat red meat, sweets and eggs. It is also based on the preparation of weekly menus in recipes with seasonal foods. The main problem with this diet is that the person who follows it may have deficiencies of iron and calcium.

Weekly Mediterranean diet menu

Like the menus for a balanced diet , you can also make menus with foods from the diet of the Mediterranean countries. Patry Jordán offers some examples of Mediterranean diet with  healthy menus for the whole week. 

  • Monday
    • Breakfast: Vegetable drink and ham wholemeal sandwich.
    • Mid morning: Banana and a handful of nuts .
    • Food: Integral pasta salad, tuna battered with sesame and apple.
    • Snack: Liquid yogurt and an energy bar.
    • Dinner: Salad of raw chard with mushrooms, goat cheese and honey vinegar and an apple.
  • Tuesday
    • Breakfast: semi-skimmed milk and muesli.
    • Mid morning: Mini vegetable and an apple.
    • Food: Zucchini rolls, chopped peas and a bowl of strawberries.
    • Snack: Natural yogurt with chia and berries.
    • Dinner: Couscous with vegetables , lemon chicken and a pear.
  • Wednesday
    • Breakfast: cup of milk, half a banana, 4 strawberries, a spoon of honey, 3 nuts and 1/2 cup of oatmeal.
    • Mid morning: Banana and a handful of nuts.
    • Food: mushroom risotto, hake with papillote and a kiwi.
    • Snack: A handful of nuts and a cereal bar.
    • Dinner: Avocado salad with smoked salmon, coca de recapte and fruit yogurt.
  • Thursday
    • Breakfast: Vegetable drink and integral tuna sandwich with cucumber.
    • Mid morning: Banana and a handful of nuts.
    • Food: Cherry tomato skewer with fresh cheese and spinach burger with hummus .
    • Snack: Liquid yogurt and a cereal bar.
    • Dinner: Cream of vegetables with millet , omelette with garlic and an apple.
  • Friday
    • Breakfast: Vitality juice and cheese sandwich.
    • Mid morning: Mini vegetable and an apple.
    • Food: Asparagus with romesco, arm of potato and minced meat and an avocado. 
    • Snack: Liquid yogurt and a piece of carrot cake.
    • Dinner: Green bean salad, grilled turkey with brown rice and a kiwi.
  • Saturday
    • Breakfast: Green juice and spelled sandwich with turkey.
    • Mid morning: Banana and a handful of nuts.
    • Food: Carrot and beet salad, sautéed quinoa with chicken and two tangerines.
    • Snack: Milkshake semi-skimmed with fruit.
    • Dinner: Lettuce salad with apple and vegetable pizza and soft cheese. 
  • Sunday
    • Breakfast: Green juice, buckwheat crepe with cocoa cream.
    • Mid morning: Banana and a handful of nuts.
    • Food: Vegetable lasagna, baked salmon with mango sauce and chocolate truffles.
    • Snack: Natural yogurt with sesame and apple compote. 
    • Dinner: Scalloped, whole wheat bread with anchovies and an orange.


Mediterranean diet and telomeres

US scientists have determined that the Mediterranean diet can help delay aging . After analyzing almost five thousand medical histories, they have determined that the people who follow it have a longer telomeres.

Telomeres are a marker related to slower aging. During the transition from childhood to adulthood, the telomeres divide. They will be divided again with the passage to old age. When a person follows the postulates of the Mediterranean diet , it has been shown that their life expectancy increases in a year and a half.

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