Lertola method, the Mediterranean diet with only Italian foods

In its drama (for our health and our income) the pandemic had at least one positive aspect: it left us more time to cook. With bars and restaurants closed, we have rediscovered the pleasure of cooking, of dedicating time and attention to what we prepare and bring to the table. Why then not take the opportunity to change our eating habits for the better? With the team of Dr. Carla Lertola, who every month offers a light menu with seasonal foods on TipsForWomens, we know we are breaking through an open door.

Our historic dietician has made nutritional education her mission and she does not give it up even when it comes to donating food to those who do not have the money to buy it. In fact, the Robin Foood non-profit association, of which Carla Lertola is one of the founders, always inserts a brochure in the food packages for the needy that summarizes the basic rules of a healthy and balanced diet … naturally Mediterranean.

Spend more time in the kitchen

«The traditional Italian diet, based on pasta, legumes, vegetables and fruit, fish and little red meat, has been recognized worldwide as the best for living well and for a long time. Why shouldn’t we adopt it? ”He says. “We are lucky enough to live in a wonderful country, which produces an infinite number of delicious foods to prepare with delicious, balanced and light dishes. We take advantage of the free time we spend at home to concentrate in the kitchen. It is the best way to take a break from the fear of contagion and, above all, to correct our mistakes at the table ».

Don’t give up on fresh food

According to the very recent Ismea Report on the demand and supply of food products during the Covid-19 emergency, we put more and more products that can be stored in the shopping cart: pasta, flour, rice, eggs, tomato preserves, canned meat and fish, frozen.

While we have reduced the purchase of fresh foods: vegetables, fruit, unseasoned cheeses, milk. “Nothing could be more wrong,” says Dr. Lertola. «The risk of experiencing deficiencies in vitamins, minerals, fiber and antioxidants should not be underestimated. As well as taking in too many additives, fats and sugars ».

Focus on Italian foods

To help you organize a healthy menu, our dietician, together with the biologist-chef Maria Paola dall’Erta and the dietician Chiara Ramponi, has studied a calorie-controlled but very tasty weekly scheme. The foods to bring to the table are all strictly Italianoften recognized by the Dop (Protected Designation of Origin), Igp (Protected Geographical Indication) and Stg (Traditional Specialty Guaranteed) brands that the European Union assigns to excellent products made following precise and rigorous regulations (for the complete list go to the qualigeo.eu website).

“However, this does not mean that we must forget about zero kilometer foods, the products of our territory to be discovered or re-evaluated always for the good of our economy”, concludes Dr. Lertola.

THE MENU FOR 7 DAYS

The scheme, conceived by the team of Dr. Carla Lertola, refers to the Mediterranean diet. Password: bring only Italian foods to the table: in this way you will satisfy the palate and, in addition, you will help to raise the economy brought to its knees by the Coronavirus.

For the doses, see the last scrolling image of the gallery below. By following the directions to the letter you will get a menu of 1400-1500 calories per day (if you are a woman) and from 1800- 1900 (if you are a man).

MONDAY

Breakfast

Coffee or tea
Fresh partially skimmed milk
Pistachio sweets

Snack

Sicilian Blood Orange Igp

Lunch

Cod salad with Ligurian pesto
1/2 portion of Altamura Dop bread

Snack

Pear Emilia Romagna Igp

Dinner

Stewed chickpeas with tomato
Steamed beets
Whole grain bread

TUESDAY

Breakfast

Coffee or tea
Low-fat white yogurt
Rusks
2 teaspoons of carrot jam

Snack

South Tyrolean Apple Igp

Lunch

Rice and curry chicken breast
Stewed carrots in a pan

Snack

Italian strawberries

Dinner

Barley with cannellini beans
Catalonia boiled with lemon

WEDNESDAY

Breakfast

Coffee or tea
Fresh partially skimmed milk
2 teaspoons of carrot jam

Snack

Ribera Orange Dop

Lunch

Warm mix of spelled and vegetables
Lettuce salad

Snack

Cuneo Red Apple Igp

Dinner

Bresaola della Valtellina Igp
Rocket salad and cherry tomatoes
Rye bread

THURSDAY

Breakfast

Coffee or tea
Low-fat white yogurt
Rusks
2 teaspoons of carrot jam

Snack

Val di Non Dop apple

Lunch

Turkey breast with sage and rosemary
Grilled courgettes
Rye bread

Snack

Italian kiwi

Dinner

Poached eggs seasoned with chopped capers from Pantelleria Igp
Carrot salad
Tuscan Bread Dop

FRIDAY

Breakfast

Coffee or tea
Fresh partially skimmed milk
Pistachio sweets

Snack

Sicilian Blood Orange Igp

Lunch

Penne with hake and cherry tomatoes
Raw artichokes in salads

Snack

Pera Mantovana Igp

Dinner

Chunks of pecorino and broad beans
Friar’s beard boiled
Rye bread

SATURDAY

Breakfast

Coffee or tea
Low-fat white yogurt
Wholemeal rusks
2 teaspoons of carrot jam

Snack

Valtellina Apple PGI

Lunch

Mozzarella di Bufala Campana Dop with Pachino tomatoes IGP and Genoese basil Dop
Whole grain bread

Snack

Italian strawberries

Dinner

White Beef Hamburger from the Central Apennines Igp
Red lettuce salad
Durum wheat bread

SUNDAY

Breakfast

Coffee or tea
Fresh partially skimmed milk
Pistachio sweets

Snack

Ribera Orange Dop

Lunch

Tonnarellli with artichokes, cheese and pepper
1/2 portion of sheep’s milk ricotta
Spinach salad

Snack

Apple Annurca Campana Igp

Dinner

Steamed potatoes of Bologna DOP
Grilled mackerel
Songino salad

The first value of the quantities given below are ideal for herthe latter for him.

Everyday

Bakery products (biscuits and rusks): 30 g • 40 g
or
Breakfast cereals: 30 g • 40 g

They cannot provide more than 430 calories per 100g: check the value on the label! And they must preferably be whole (in order to ensure greater quantities of fiber).

Low-fat milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g
Vegetables: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs and spices: without limitations
Extra virgin olive oil: 4 tsp • 6 tsp
Salt for seasoning: 2.5 g • 2.5 g

2 times a day of your choice
Bread, pasta or grain cereals: 70-80 g • 100-120 g
or
Potatoes: 200-250 g • 300 g

Rotating during the week (1 choice per meal)
Meat: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Aged cheeses: 50 g • 70 g
Dried vegetables: 60 g • 80 g
Frozen, fresh, canned legumes: 140 g • 200 g
Lean meats or without visible fat: 60 g • 70 g
Egg: 2 • 2 (once a week)

Article published on n. 17 of TipsForWomens, on newsstands and in the app from 21 April 2020

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