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Health & Nutrition


The Mediterranean diet

It is internationally acknowledged that the Mediterranean diet is a particularly healthy and natural way to eat. Research into the Mediterranean diet was started in the 1950s by Ancel and Margaret Keys, and their work changed the view of healthy eating worldwide.
Through careful analysis of diet, cholesterol and the incidence of coronary heart disease, their study seemed to demonstrate that those people who were living in the Mediterranean basin, naturally following a diet based on the fruits of their land, had only a minimal risk of suffering from chronic diseases.

The Mediterranean lifestyle is integrating into other cultures, for good reasons: the Mediterranean existence is a life fulfilled and possibly a life prolonged.
The Mediterranean Diet can be followed using these few basic rules

  1. A large part of the diet should come from plant sources, including fruits, vegetables, grains - generally pasta and rice - and beans, nuts and seeds. Most of the foods should be fresh or in season.

  2. Opt for olive oil, replacing other fats and oils; it will enrich your dishes with that extra taste. Fats should not make up more than 30% of the calorie intake, and only 8% of these should be saturated fats.

  3. There should be a low to moderate amount of poultry and eggs, and a slightly higher consumption of fish.

  4. Red meat should be consumed only a few times per month. The consumption of wine is optional, and should only be taken with meals. Two glasses should be the maximum.

  5. Add popular Mediterranean ingredients like capers, olives, fresh herbs and grated lemon and orange zest to give dishes a flavor boost, rather than salt.

  6. Structure shared meals: "Mediterraneans" consider mealtime a fundamentally communal experience and an opportunity to spend quality time with family. Dine leisurely, with family or friends, in pleasant surroundings, making the most of your meals.

How to substitute butter/margarine with olive oil

Conversion Chart
Butter/Margarine Bertolli Pure Olive Oil

2,5 g;
0,1 ounce;
1 teasp
7,5 g;
0,25 ounce;
1 tbs
15 g;
0,5 ounce;
2 tbs
20 g;
0,5 ounce;
1/4 cup
26 g;
0,9 ounce;
1/3 cup
40 g;
1,5 ounce;
1/2 cup
52 g;
1,75 ounce;
2/3 cup
60 g;
2 ounces;
3/4 cup
80 g;
3 ounces;
1 cup


 1,8 g;
0,3 ounce;
3/4 teasp
 5,5 g;
0,5 ounce;
2-1/4 teasp
 11,5 g;
0,75 ounce;
1-1/2 tbs
 22,5 g;
1,5 ounce;
3 tbs
25 g;
1,75 ounce;
1/4 cup
40 g;
2,75 ounces;
1/4 cup+2 tbs
50 g;
3,25 ounces;
1/2 cup
57,5 g;
3,75 ounces;
1/2 cup+1 tbs
75 g;
4,8 ounces;
3/4 cup

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The origins of the Mediterranean diet
The Mediterranean area is the home of natural produce, which, combined with the culture and passion of its inhabitants, has evolved into the well-balanced and varied Mediterranean diet. The term "Mediterranean diet" was coined in a book written in the Fifties by Ancel and Margaret Keys, "How to eat well and stay well, and the Mediterranean way".



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