Have you ever heard of the new Mediterranean diet? It is an updated version of the famous Mediterranean diet, renamed Med Diet 4.0, and presented for the first time in a 2016 conference by  IFMed, International Foundation of Mediterranean Diet. 

THE NEW MEDITERRANEAN DIET: CHARACTERISTICS

There are four characteristics of Med Diet 4.0: greater biodiversity, reduction of the environmental impact of the diet, health and nutritional benefits. In the menu we find less animal proteins but with a greater role of fish on meat, more legumes, more seasonal products for the enhancement of the territory.

For a diet of 2000 calories per day, the New Mediterranean Diet provides 55-60% of carbohydrates from whole grains or wholemeal products from wholemeal flours, legumes, fruit, 15-16% of proteins from legumes, meat, fish, eggs, cheeses and yogurt, 30% fat, especially from olive oil, blue fish, oil seeds (dried fruit) and finally 25 grams of fiber per day.

THE NEW MEDITERRANEAN DIET: FOODS AND PORTIONS OF THE MED DIET 4.0

Recommended portions of food and type of food to be consumed for a total of 2000 calories per adult per day.

On a daily basis

• Fruit : 150 grams per serving net of waste one to two times a day.
• Vegetables and vegetables: 200 grams of vegetables, weighed raw and 80 grams of leafy vegetables (salads, spinach, chicory, chard) to be consumed one to two times a day (one serving is therefore 280 grams of mixed vegetables).
• Cereals and wholemeal pasta: 80 grams of dried are a portion per meal, 40 grams if combined with legumes. All in two portions maximum per day.
• For breakfast, grain cereals such as oat flakes or wholemeal biscuits, preferably homemade, wholemeal rusks: 40 grams per day.
• Bread: only wholemeal, but from wholemeal flour, 50 grams, for a maximum of two servings a day.
• Milk and yogurt: 250 grams in total per day, preferably lean or partially skimmed.
• Olive oil: a soup spoon, equal to 10 grams, two to three servings a day.
• Wine: 125 grams once a day maximum for women, two a day maximum for men.
  Daily physical activity: half an hour every day.
• Water, tea, infusions: from one and a half to two liters per day.

On a weekly basis

• Legumi: 50 grammi da secchi dalle due alle tre volte a settimana.
• Patate: 200 grammi sono una porzione, massimo tre volte a settimana.
• Carne: 100 grammi massimo a settimana se di vitello, manzo, agnello. In aggiunta 200 grammi totali a settimana da pollame, coniglio, tacchino in due porzioni massimo da 100 grammi, oppure una.
• Pesce: 150 grammi è la porzione, se ne mangia dalle due alle tre volte a settimana.
• Uova: due sono una porzione per massimo due volte a settimana.
• Affettati: 50 grammi sono una porzione, da mangiare massimo una volta a settimana.
• Formaggio stagionato: 50 grammi a settimana.
• Dairy or fresh dairy product: 100 grams twice a week (ricotta, mozzarella, stracchino, feta)
• Oily / dried fruit: 15 grams are a portion, to be eaten max 3 times a week.

Sweets: 100 grams per week are the equivalent of two pastries, chocolate, a tenth or a twelfth of homemade dessert if garnished, an eighth of a dry dessert (for example a donut) or ice cream, or about a spoon of jam or honey per day (12-14 gr).

The following are excluded: fruit juices, other light drinks, added sugars of all kinds, products from refined flours or other products.