{"id":31186,"date":"2023-04-11T11:00:00","date_gmt":"2023-04-11T11:00:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/sin-categorizar\/dieta-mediterranea-el-camino-hacia-una-vida-mas-sana\/"},"modified":"2025-08-04T16:27:12","modified_gmt":"2025-08-04T16:27:12","slug":"dieta-mediterranea-el-camino-hacia-una-vida-mas-sana","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/es\/nutricion\/dieta-mediterranea-el-camino-hacia-una-vida-mas-sana\/","title":{"rendered":"Dieta Mediterr\u00e1nea: el camino hacia una vida m\u00e1s sana"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00bb1&#8243; custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.27.4&#8243; custom_padding_tablet=\u00bb50px|0|50px|0&#8243; custom_padding_phone=\u00bb110px||||false|false\u00bb hover_enabled=\u00bb0&#8243; transparent_background=\u00bboff\u00bb global_colors_info=\u00bb{}\u00bb disabled_on=\u00bboff|off|off\u00bb sticky_enabled=\u00bb0&#8243;][et_pb_row _builder_version=\u00bb4.16&#8243; module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb80px|||\u00bb custom_margin_tablet=\u00bb0px|||\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb4.16&#8243; custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_post_title meta=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|off\u00bb _builder_version=\u00bb4.16&#8243; title_font=\u00bbArial|700||on|||||\u00bb title_text_align=\u00bbcenter\u00bb title_text_color=\u00bb#d41e41&#8243; title_font_size=\u00bb43px\u00bb meta_text_align=\u00bbcenter\u00bb text_orientation=\u00bbcenter\u00bb max_width=\u00bb80%\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb0px|||\u00bb title_font_size_tablet=\u00bb43px\u00bb title_font_size_phone=\u00bb30px\u00bb title_font_size_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb]&nbsp;[\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.16&#8243; custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb4.16&#8243; custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/Dieta-Mediterranica01.webp\u00bb alt=\u00bbDieta Mediterr\u00e1nea\u00bb title_text=\u00bbDieta Mediterr\u00e1nea\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bbon|off|off\u00bb admin_label=\u00bbImage Desktop\u00bb _builder_version=\u00bb4.19.5&#8243; box_shadow_style=\u00bbpreset3&#8243; box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb]&nbsp;[\/et_pb_image][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/Dieta-Mediterranica02.webp\u00bb alt=\u00bbDieta Mediterr\u00e1nea\u00bb title_text=\u00bbDieta Mediterr\u00e1nea\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bboff|on|on\u00bb admin_label=\u00bbImage Mobile\u00bb _builder_version=\u00bb4.19.5&#8243; box_shadow_style=\u00bbpreset3&#8243; box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb]&nbsp;[\/et_pb_image][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bbon|on|off\u00bb admin_label=\u00bbDesktop\u00bb _builder_version=\u00bb4.16&#8243; meta_font=\u00bbArial||||||||\u00bb meta_font_size=\u00bb18px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb global_colors_info=\u00bb{}\u00bb]&nbsp;[\/et_pb_post_title][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|on\u00bb admin_label=\u00bbMobile\u00bb _builder_version=\u00bb4.16&#8243; title_font=\u00bb||||||||\u00bb title_text_align=\u00bbright\u00bb title_font_size=\u00bb5px\u00bb meta_font=\u00bbArial||||||||\u00bb meta_text_align=\u00bbright\u00bb meta_font_size=\u00bb8px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb custom_margin=\u00bb-10px|||\u00bb global_colors_info=\u00bb{}\u00bb]&nbsp;[\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=\u00bbon\u00bb admin_label=\u00bbrow\u00bb _builder_version=\u00bb4.16&#8243; background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|0|0|0|false|false\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4&#8243; _builder_version=\u00bb4.16&#8243; custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.19.5&#8243; text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n<p>A <strong>Dieta Mediterr\u00e2nica<\/strong> foi reconhecida pela UNESCO como <strong>Patrim\u00f3nio Cultural Imaterial da Humanidade<\/strong>, refor\u00e7ando que \u00e9 um modelo cultural, hist\u00f3rico e de sa\u00fade. \u00c9 considerado o padr\u00e3o alimentar mais saud\u00e1vel e sustent\u00e1vel no mundo.<\/p>\n<p>\u00c9 um padr\u00e3o alimentar completo, equilibrado e variado, tendo como pilares a sustentabilidade ambiental, a preserva\u00e7\u00e3o dos alimentos e o equil\u00edbrio entre corpo e mente, conferindo prote\u00e7\u00e3o contra doen\u00e7as. De forma a seguir a Dieta Mediterr\u00e2nica, \u00e9 importante conhecer os princ\u00edpios em que esta se baseia, uma vez n\u00e3o se tratar meramente de uma dieta, mas tamb\u00e9m um estilo de vida, pois tem em considera\u00e7\u00e3o todos os processos pelo qual o alimento passa at\u00e9 chegar ao consumidor final, enquadra-se nas tradi\u00e7\u00f5es e costumes culturais, assim como promove a pr\u00e1tica de exerc\u00edcio e atividade f\u00edsica.<\/p>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb4.19.5&#8243; text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n<h2><span style=\"color: #ff0000;\"><strong>Los Principios<\/strong><\/span><\/h2>\n<p>La Dieta Mediterr\u00e1nea se basa en varios principios, con el fin de garantizar y preservar los diversos beneficios que se han estudiado y analizado. Por ello, es pertinente conocerlos y ponerlos en pr\u00e1ctica a diario. <\/p>\n<p><strong>1 \u2013<\/strong> Como ya se ha mencionado, la Dieta Mediterr\u00e1nea se basa en los principios de un estilo de vida saludable y sostenibilidad. Para ello, hay que respetar la estacionalidad y la temporada de los productos. Adem\u00e1s, el aumento de las compras y la adquisici\u00f3n a productores locales permite que cada regi\u00f3n se desarrolle y crezca econ\u00f3micamente y es ventajoso para el medio ambiente, ya que se necesitan menos medios para la producci\u00f3n y el transporte.  <\/p>\n<p><strong>2 \u2013 <\/strong>Debemos valorar el momento en que compartimos las comidas, una oportunidad para estar con la familia y los amigos en un ambiente tranquilo y de convivencia, con intercambio de conocimientos e historias en torno a la mesa. Es aqu\u00ed donde tambi\u00e9n deben transmitirse las tradiciones y costumbres de una gastronom\u00eda sana, dando prioridad a las comidas de \u201colla\u201d, que incluyen guisos, caldeiradas, sopas y preparaciones sencillas como las parrilladas y la cocci\u00f3n con agua, para preservar las cualidades nutritivas de los alimentos. <\/p>\n<p><strong>3 \u2013<\/strong> El agua debe ser la bebida preferida. Se deben consumir entre 1,5 y 2 L de agua al d\u00eda (\u2248 8 vasos). La hidrataci\u00f3n es esencial para mantener el equilibrio y todo el funcionamiento b\u00e1sico del organismo. Junto con el agua simple, las infusiones (sin az\u00facar a\u00f1adido) tambi\u00e9n son buenas formas de garantizar la ingesta diaria de agua.   <\/p>\n<p><strong>4 \u2013 <\/strong>En cada comida principal (desayuno, comida y cena) debe haber los siguientes alimentos:<\/p>\n<ul>\n<li>Cereales (por ejemplo, pan, pasta, arroz) dando preferencia a los integrales o poco refinados para garantizar un mayor aporte de fibra, vitaminas y minerales, presentes de forma natural en la c\u00e1scara de los cereales y que se eliminan durante la transformaci\u00f3n en harina refinada (blanca).<\/li>\n<li>Verduras y fruta, ya que aportan un alto conjunto de vitaminas, minerales, fibra y agua, esenciales para el organismo. Para facilitar su consumo (teniendo en cuenta las necesidades diarias), es aconsejable tomar sopa y al menos una raci\u00f3n de verduras crudas cada d\u00eda. La fruta debe ser el postre m\u00e1s frecuente frente a otras opciones. Deben preferirse las verduras de temporada por su mayor valor nutritivo. Deben consumirse 5 raciones diarias de este grupo de alimentos.    <\/li>\n<li>Grasas saludables, siendo el aceite de oliva la principal fuente de grasa, para cocinar y sazonar, que por su calidad nutricional (\u00e1cidos grasos monoinsaturados) tiene propiedades cardioprotectoras. Adem\u00e1s, los frutos grasos (como nueces, almendras, pi\u00f1ones) o las aceitunas pueden consumirse a diario en cantidades moderadas, en su forma natural, es decir, sin a\u00f1adir ning\u00fan otro ingrediente. Son excelentes fuentes vegetales de prote\u00ednas, vitaminas, minerales y fibra y constituyen una excelente opci\u00f3n para una merienda ligera.  <\/li>\n<\/ul>\n<p><strong>5 \u2013 <\/strong>Las especias, hierbas arom\u00e1ticas, ajo y cebolla confieren sabor y aroma a los platos, permitiendo reducir la sal a\u00f1adida a la confecci\u00f3n.<\/p>\n<p><strong>6 \u2013 <\/strong>Los productos l\u00e1cteos aportan prote\u00ednas de alta calidad, vitaminas y minerales fundamentales para el organismo y, en particular, para la salud \u00f3sea (por ejemplo: Calcio y F\u00f3sforo). Deben preferirse los productos l\u00e1cteos y derivados bajos en grasas y az\u00facares a\u00f1adidos con un consumo moderado. <\/p>\n<p><strong>7 \u2013<\/strong> Lo ideal es que el consumo de prote\u00edna de origen animal proceda del Pescado, las carnes blancas y los huevos, dando mayor importancia al consumo de pescado que al de carne. Incluso en este caso, estos alimentos no deber\u00edan ocupar la mayor parte del plato. <\/p>\n<p><strong>8 \u2013 <\/strong>Las legumbres (por ejemplo, jud\u00edas, garbanzos, guisantes, lentejas) son buenas fuentes de fibra, vitaminas y minerales. Cuando se consumen junto con cereales integrales son una buena fuente de prote\u00edna de origen vegetal. <\/p>\n<p><strong>9 \u2013 <\/strong>Las carnes rojas y procesadas tienen una gran cantidad de grasa de origen animal, por lo que deben consumirse en cantidad y frecuencia reducidas, dando siempre preferencia a las partes m\u00e1s magras.<\/p>\n<p><strong>10 \u2013 <\/strong>Los dulces (por ejemplo, pasteles, golosinas, bebidas azucaradas y az\u00facares a\u00f1adidos) debido a su alto contenido en grasa y az\u00facar, solo deben consumirse en ocasiones especiales y en peque\u00f1as cantidades. En cuanto a las bebidas alcoh\u00f3licas, solo se considera el vino y su consumo debe ser lo m\u00e1s bajo posible y solo en las comidas principales. <\/p>\n<p>&nbsp;<\/p>\n<p>El concepto de <strong>Dieta Mediterr\u00e1nea<\/strong> es llevar una alimentaci\u00f3n variada y diversificada, basada en productos de origen vegetal, por lo que todos los pasos que se den en este sentido conducir\u00e1n a un cambio de comportamiento y a la adopci\u00f3n de un estilo de vida adecuado y saludable.<\/p>\n<p>&nbsp;<\/p>\n<p>Nutricionista, Jacinta Mendes<br \/>3341N<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1&#8243; admin_label=\u00bbCTA Desktop\u00bb _builder_version=\u00bb4.16&#8243; global_colors_info=\u00bb{}\u00bb][et_pb_row column_structure=\u00bb1_2,1_2&#8243; custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.16&#8243; custom_margin=\u00bb||||false|false\u00bb custom_margin_tablet=\u00bb\u00bb 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[et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><pee class=\"form-info-decorate-p1\" style=\"color: #00323d;\"><img decoding=\"async\" src=\"https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2019\/07\/cta-checked.png\" alt=\"Form Check OnVirtualGym\" width=\"15\"> \u00a1Optimice la productividad de su Equipo!<\/pee><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><pee class=\"form-info-decorate-p1\" style=\"color: #00323d;\"><img decoding=\"async\" src=\"https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2019\/07\/cta-checked.png\" alt=\"Form Check OnVirtualGym\" width=\"15\"> \u00a1Simplifique el Acompa\u00f1amiento Nutricional!<\/pee><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><pee class=\"form-info-decorate-p1\" style=\"color: #00323d;\"><img decoding=\"async\" src=\"https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2019\/07\/cta-checked.png\" alt=\"Form Check OnVirtualGym\" width=\"15\"> \u00a1Aumente la Tasa de Retenci\u00f3n!<\/pee><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->[\/et_pb_code][et_pb_button button_url=\u00bbhttps:\/\/blog.onvirtualgym.com\/es\/formulario-blog-onvirtualgym\/\u00bb button_text=\u00bb\u00a1Ver una demostraci\u00f3n!\u00bb button_alignment=\u00bbcenter\u00bb _builder_version=\u00bb4.16&#8243; custom_button=\u00bbon\u00bb button_text_size=\u00bb14px\u00bb button_text_color=\u00bb#00323d\u00bb button_border_width=\u00bb2px\u00bb button_border_radius=\u00bb4px\u00bb button_letter_spacing=\u00bb0px\u00bb button_font=\u00bbArial|600|||||||\u00bb button_use_icon=\u00bboff\u00bb custom_margin=\u00bb40px||||false|false\u00bb custom_margin_tablet=\u00bb55px||-30px||false|false\u00bb custom_margin_phone=\u00bb40px||0px||false|false\u00bb 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background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb3px||8px||false|false\u00bb custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb\u00bb custom_margin_last_edited=\u00bbon|desktop\u00bb custom_css_main_element=\u00bbfont-weight: 900;\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb theme_builder_area=\u00bbpost_content\u00bb]<\/p>\n<p>OnVirtualGym \u00ae<\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_4&#8243; _builder_version=\u00bb4.16&#8243; custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb theme_builder_area=\u00bbpost_content\u00bb][et_pb_text _builder_version=\u00bb4.19.4&#8243; text_font=\u00bbArial|700|||||||\u00bb text_text_color=\u00bb#00323d\u00bb text_font_size=\u00bb15px\u00bb text_line_height=\u00bb2.1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||-5px|||\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb theme_builder_area=\u00bbpost_content\u00bb]<\/p>\n<p>Informaci\u00f3n<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00bb4.27.4&#8243; text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb text_line_height=\u00bb1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|||\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb theme_builder_area=\u00bbpost_content\u00bb]<\/p>\n<div style=\"margin-top: 7px;\"><a style=\"color: #00323d;\" href=\"https:\/\/onvirtualgym.com\/es\/politica-de-privacidad\/\">Pol\u00edtica de Privacidad<\/a><\/div>\n<div style=\"margin-top: 7px;\"><a style=\"color: #00323d;\" href=\"https:\/\/onvirtualgym.com\/es\/terminos-y-condiciones\/\">T\u00e9rminos y Condiciones<\/a><\/div>\n<div style=\"margin-top: 7px;\"><a style=\"color: #00323d;\" href=\"https:\/\/help.onvirtualgym.com\/\">Centro de Ayuda<\/a><\/div>\n<div style=\"margin-top: 7px;\">\n    <a style=\"color: #00323d;\" href=\"https:\/\/onvirtualgym.com\/sitemap-es.html\" target=\"_blank\">Sitemap<\/a>\n<\/div>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_4&#8243; _builder_version=\u00bb4.16&#8243; custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb theme_builder_area=\u00bbpost_content\u00bb][et_pb_text _builder_version=\u00bb4.19.4&#8243; text_font=\u00bbArial|700|||||||\u00bb text_text_color=\u00bb#00323d\u00bb text_font_size=\u00bb15px\u00bb text_line_height=\u00bb2.1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb 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<\/p>\n","protected":false},"author":6,"featured_media":27812,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[628],"tags":[],"class_list":["post-31186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta Mediterr\u00e1nea: el camino hacia una vida m\u00e1s sana<\/title>\n<meta name=\"description\" content=\"La Dieta Mediterr\u00e1nea est\u00e1 considerada el patr\u00f3n alimentario m\u00e1s sano y sostenible del mundo, por su uso de productos de origen vegetal.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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