The Mediterranean Diet is a blend of dietary cultures from approximately 14 countries surrounding the Mediterranean Sea, including Italy, France, Greece, Spain and Portugal. It incorporates a variety of the foods available in these regions, prepared in fresh, simple ways.
The diet is based on high amounts of whole grains, fruits, vegetables, and olive oil. In comparison to the typical modern American diet, it uses less meats, refined sugars, eggs and dairy.
GRAINS like pasta, rice, couscous, polenta, whole-grain breads, and cereals form the basis of the Mediterranean diet, about 50-60% of caloric dietary intake.
FRUITS AND VEGETABLES, filled with antioxidants, are prepared simply and offered in generous amounts. Fresh fruit is often served as dessert.
LEGUMES, NUTS AND SEEDS provide fiber and protein. Common choices include chickpeas, lentils, and peas as well as sesame seeds, almonds, hazelnuts and chestnuts.
DAIRY PRODUCTS, like milk or cream, may be used in some dishes. Small portions of cheese can serve as dessert. Yogurt may be eaten for breakfast or used as an ingredient in a dish.
FISH AND POULTRY The Mediterranean diet incorporates servings of fresh fish and poultry two or three times per week.
RED MEAT is used sparingly in Mediterranean cooking. It is consumed infrequently and in very small portions.
OLIVE OIL, a monounsaturated fat, is the primary fat in the Mediterranean diet. It usually forms 25-35% of total caloric dietary intake and is better than saturated fats. Monounsaturated fats can reduce/lower your risk of heart disease.
RED WINE in moderate quantities (1-2 glasses per day for men and 1 for women) is consumed with meals.
The Italian Way is more than just a lifestyle, it's a way of truly enjoying life. Beyond the diet itself, the pace of life in Italy and the Mediterranean is a little slower, moments are savored, work schedules are more balanced, and most importantly, meals are social occasions to share with family and friends.
So whether it's a feast for friends or family, or just dinner for one or two, let Buitoni help leave you more time to linger and savor the simple Italian goodness.