From a global point of view and considering the right composition regarding the quantity and selection of the products, this group of food, which is required for a healthy diet, is perfect for daily consumption and they are a great macronutrient. This group of food mainly contains vitamins, minerals and carbohydrates thanks to vegetables and fruits, ideal nutritional fats, like olive oil, and proteins of high biological value in cheeses and yoghurts.

The perfect combination should follow the guidelines of the pyramid of Mediterranean food that places vegetables and fruits in its base, low fat and fermented dairy products as a high quality protein complement and olive oil at the core.

Vegetables and fruits offer a wide variety of flavours, smells and nutritional content. Mediterranean countries have a splendid diversity in all the seasons of the year. Ways of consumption, cooking techniques used (raw or cooked) or the way of keeping produce can change their texture and flavour, as well as their main nutritional properties. For instance, onions and garlic, spicey or raw, acquire sweet nuances when cooked.

From a gastronomical point of view, dairy products give you a sense of fullness, juiciness, smoothness on the palate, a delicate flavour of fresh milk and a nice touch of acidity.

Olive oil also gives you a sense of fullness, juiciness and smoothness in your mouth, although their flavours can be quite different regarding freshness, spiciness, bitterness, etc.

In order to establish a healthy combination of this group of food, we should take into account the right amount of each product, the way of preparing them (raw or cooked), the moment of consumption (breakfast, lunchtime or dinner) and other aspects that have to do with the flavour, presentation, combination of the food. This latter aspect leads to a more agreeable and pleasurable consumption without nutritional implications.

Some advisable combinations could be:

Breakfast:

• Whole meal toast of bread with olive oil, rubbed with garlic, tomato and fresh cheese.  
• Whole meal toast of bread with sweet potato, cinnamon, cottage cheese and olive oil.
• Bowl of fruits, sweet potato, spelt wheat and yoghurt
• Oat porridge with nuts, raisins and cane honey.

Lunch and dinner:

Vegetables with cottage cheese, almonds and aromatic herbs oil.

• Traditional Andalusian crackers with salmorejo, a purée consisting of tomato and bread, olives, fresh cheese in olive oil and Iberian ham.
• Tomato soup, violet carrots and peppermint yoghurt.
• Ajoblanco cold soup made of bread, crushed almonds, garlic, water, olive oil and salt, with fresh cheese and sweet paprika, olives and beetroot.

These are just proposals that have to take into account the availability of local produce and the right season when they are grown.

Regañá or Andalusian crackers can be swapped for bread, cottage cheese can be swapped for fresh cheese, violet carrots for beetroot and salmorejo for gazpacho, etc.