These days a ” Mediterranean Diet Manifesto ” is circulating in American newspapers , a standard vademecum to help Americans understand more about the Mediterranean diet, which is receiving more and more praise because it would reduce the risks of many chronic diseases. Too bad that in the rules of the Mediterranean diet there are indications that are too general to be taken seriously , such as “converse during meals”, “do not be afraid to eat bread”, “eat beans twice a week” or “do not eat standing up”. It is true that Italy is not exactly the most representative country of the Mediterranean Diet or at least the Italians are not: how many of us eat whole? How many of us avoid eating sweets?How many of us alternate whole grains with pasta, rice or pizza? 
At the moment it seems that the healthiest Mediterranean diet is the Greek one, precisely due to the less attention that the Greeks have towards refined carbohydrates, for a greater use of honey instead of sugar, for a lower presence of sweets in the diet, which they are reduced to very few traditional and festive sweets. More than the cradle of the Mediterranean diet, we have become the cradle of good food. But if we were to develop a true manifesto of the Mediterranean diet, what would be the rules to follow? It is useful to reread them, also to understand how much we follow them in our daily diet .

MEDITERRANEAN DIET, THE 10 MAIN RULES

1) Use olive oil as the main added fat (60ml / day)
2) Eat vegetables with every meal (100g of green leafy vegetables and 100g of tomatoes, 200g for other vegetables) 3) Include at least two legume meals (250g each) per week 4) Eat at least two portions of fish (150-200g each) per week, including blue fish 5) Eat meat (beef, lamb, pork and chicken) no more once a week 6) Eat fresh fruit every day and dried fruit as a snack or dessert (note: dried fruit improperly means walnuts, hazelnuts, almonds, peanuts, pistachios as well as dried figs, dates, etc., by choosing these last without sug