A few days ago we told you about the Decalogue of the Mediterranean diet for children , based largely on the ten key recommendations of the Mediterranean Diet, more general, for an adult audience.

This is one of the recommendations of key sites in spreading the benefits of the Mediterranean diet, about which I speak it contained a specific section dedicated to children (now defunct), Mediterranean Diet Foundation.

This is the decalogue of the Mediterranean diet that focuses on healthy eating and that every family should consider:
* Use olive oil as the main added fat. It is the most widely used oil in Mediterranean cuisine. It is a food rich in vitamin E, beta-carotene and monounsaturated fatty acids that confer cardioprotective properties. This food is a treasure in the Mediterranean diet, and has endured through the centuries among the regional gastronomic traditions, giving the dishes a unique flavor and aroma.

* Eating plant foods in abundance: fruits , vegetables, legumes and nuts. Vegetables, fruits and vegetables are the main source of vitamins, minerals and fiber in our diet and we provide both, a lot of water. It is essential to consume five servings of fruits and vegetables daily . Thanks to its high content of antioxidants and fiber can help prevent, among others, some cardiovascular disease and some cancers.

* The bread and food from cereals (pasta, rice, and especially its grain products) should be part of the daily diet. The daily consumption of pasta, rice and cereals is indispensable for carbohydrate composition. We provide an important part of energy needed for daily activities. Keep in mind that your grain products provide us with more fiber, minerals and vitamins.

* Minimally processed foods, fresh and seasonal are best suited. It is important to use seasonal produce since, especially in the case of fruit and vegetables, we can consume at their best, both in terms of supplying nutrients and for its aroma and flavor.

* Consume dairy products, especially yogurt and cheese. Nutritionally it is noteworthy that dairy products are excellent sources of high biological value protein, minerals (calcium, phosphorus, etc.). And vitamins. The consumption of fermented milk (yogurt, etc.) Is associated with a number of health benefits because these products contain live microorganisms capable of improving the balance of intestinal microflora.

* Red meat should be eaten in moderation and if it can be as part of stews and other recipes. And processed meats in small quantities as ingredients in snacks and dishes. Meat contains protein, iron and animal fat in varying amounts. Excessive consumption of animal fats is not good for health. Therefore, consumption is recommended in small amounts, preferably lean meats, and part of dishes based on vegetables and cereals.

* Eat plenty of fish and eggs in moderation. He recommends the consumption of oily fish at least once or twice a week as their fat (although animal) have properties very similar to vegetable fats that are ascribed protective properties against cardiovascular diseases. At this point, we recall the recent restrictions on consumption of oily fish for children, pregnancy and lactation . Eggs contain high quality proteins, fats and many vitamins and minerals that make food delicious. Consumption of three or four eggs a week is a good alternative to meat and fish.

* Fresh fruit dessert would be the usual. Sweets and pastries should be eaten occasionally. The fruits are very nutritious foods that provide color and flavor to our daily diet and are also a good alternative to mid-morning snack.

* Water is the drink par excellence in the Mediterranean. The wine must be taken in moderation and with meals. Water is essential in our diet. The wine is a traditional Mediterranean diet can have beneficial health effects of consuming it in moderation and in the context of a balanced diet.

* Being physically active every day as it is as important as eating properly. Be physically active every day and perform a physical exercise tailored to our capabilities is very important to maintain good health.
As we see, most tips are taken to develop recommendations for children that we saw last week. If you want to improve the way they feed you at home, we hope this decalogue of the Mediterranean diet may give you good ideas and I remember another fundamental Decalogue, the fruits and vegetables .