Researchers in science laboratories have not developed a Mediterranean diet.
This nutrition program has evolved over the centuries and is a legacy of diverse cultures and civilizations. And these are not just nice words. In 2013, UNESCO listed the Mediterranean diet as an intangible Cultural Heritage in Humanity. In addition, the United Nations, no matter how bizarre, acknowledged that this diet was about to become obsolete.
What is the Mediterranean diet
Probably, many now remember crispy French baguettes with cheese, Italian pizza, pasta, wine and almost no acceptance. In a way, these products do not suit what we are used to when it comes to healthy eating. In addition, it is difficult to imagine that such a rich diet can prevent cardiac diseases, cancer, diabetes, and even be useful for weight loss.
I have to admit that there is no surprise in that. In fact, every year, the traditional Mediterranean diet (the nutrition system adopted by UNESCO under its wing) becomes smaller and smaller with the way modern inhabitants of the Mediterranean region eat. This diet is based on the principles of nutrition observed by the grandparents of modern Italians and their neighbors. Over the past 50 years, the diet of Mediterranean inhabitants has fallen under the influence of globalization.
What is in the diet
Initially, the Mediterranean diet consisted of a set of food that could be afforded by the poor living in the region. That is, it is a food that people can gather in their gardens, fish in the sea and prepare cheap nutritious dishes from it.
The traditional Mediterranean diet includes the following food groups:
- vegetable food (fruits, vegetables);
- whole grain breads, cereals;
- olive oil;
- Fish and seafood.
Cereals and bread
Foods from this group provide about 55-60% of the total energy value of the diet. Cereals have always been an important part of the diet of the inhabitants of the Mediterranean. In their diet, these foods are the main sources of carbohydrates, as well as many vitamins and minerals. In the most ancient times, under the influence of Egypt, wheat came to the Mediterranean and became one of the main crops. A little later, the diet was expanded with rice and corn. But traditionally wheat and barley went on the menu, and oats were mainly used as animal feed. Thanks to cereal dishes, the Mediterranean diet is beneficial for the nervous system, heart, blood vessels and digestive organs.
Olive oil
This product is considered a hallmark of the Mediterranean diet. It is the main source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. It is the olive oil that makes this diet unique and so beneficial to the body. Scientific research confirms that regular consumption of the product effectively protects against heart disease, senile dementia, olive oil acts as a natural antibiotic and anti-inflammatory agent. In addition, this product makes the Mediterranean diet healthy for the skin and internal organs.
Vegetables and legumes
Vegetables and Legumes Vegetables are another important part of this ancient food system. They are a great source of fiber, a huge amount of vitamins, micro- and macro-elements, essential oils and phytomastones. And legumes, which have been grown in the region since ancient times, are a storehouse of vegetable protein.
Due to the presence of a large number of vegetables the diet is useful for all organs and systems in the human body. Many of the traditional Mediterranean fruits have pronounced medicinal properties. This product category is useful for losing weight, lowering cholesterol, regulating the digestive system, maintaining a healthy intestinal microflora, and improving the cardiac system. Vegetables rich in minerals and vitamins prevent anemia, strengthen the immune system, have antibiotic, antiviral and anti-cancer properties.
Fruit and honey
The mild Mediterranean climate allows a wide range of fruit to be cultivated in the region. Grapes, pears, figs, dates, pomegranates, apples, quince, oranges and many other fruits are very popular among seaside residents. Researchers suggest that the Mediterranean tradition of ending every meal with a fruit dessert has Greek roots. Another useful dessert for the inhabitants of the region is honey. This storehouse of nutrients was borrowed from Egypt centuries ago. But traditionally in the Mediterranean, it is consumed in small portions and not daily.
Wine and grapes
Red wine is one of those ingredients by which the traditional Mediterranean diet is recognized. The inhabitants of the region have always loved wine that was rich in phytocomponents and eaten regularly. And as modern research results confirm, this product is in moderate parts beneficial for the cardiac system, immunity, and for the prevention of anemia and cancer. By the way, in ancient Mediterranean times, wine was used in a different way than it is today. Previously, it was customary to dilute this divine drink with the addition of water and honey and spices.
Today he is allowed to drink 1-2 glasses of beverage a day.
Fish and seafood
Fish, seafood and seaweed are occasional staple foods for coastal residents. They have long been used as a source of iodine, vitamin D, healthy fats and protein. But if before they used mostly fresh fish, today the diet is being replaced by canned food and less useful semi-finished products.
Meat in the Mediterranean diet
The Mediterranean diet is not a diet in which meat is the main source of protein. Products from this category do not often appear on the menu, if they do. Red meat was usually rarely eaten in the Mediterranean, and, as a rule, in the form of traditional ham. Also, a diet lean bird was sometimes seen on the tables.
Health benefits
The true Mediterranean food system is based on the dietary traditions of 13 countries located on the sea coast. This food system has been practiced for centuries in Italy, Greece, Spain, southern France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But in the 1960s alone, researchers pointed out that residents of the Mediterranean region are less likely to develop cardiac diseases, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As it happens, the reason for this phenomenon is the special diet that the local population adheres to. Starting from the second half of the twentieth century, researchers from all over the world began to study more seriously the features of this nutritional system and its effect on the human body.
The traditional Mediterranean diet consists of large amounts of fresh fruit, fish, olive oil, which have a beneficial effect on health, combined with physical activity.
Prevention of cardiovascular disease
The abandonment of red meat in favor of seafood, the use of olive oil, a huge amount of fresh vegetables, fruits and a bit of red wine made the Mediterranean diet extremely healthy for the heart and blood vessels. Observing this nutritional system can lead to hypertension, atherosclerosis, lowering bad cholesterol and increasing good cholesterol, preventing excessive blood clots, as well as the development of atherosclerosis. In addition, nutrition according to the Mediterranean system improves blood circulation and strengthens blood vessels.
Supports energy
Many people pay attention to the fact that pensioners from Mediterranean countries look good on their age and have a very active lifestyle. This is a trait of researchers with proper nutrition. The traditional diet of these people is rich in a range of nutrients that act as a good source of energy and also support muscle tone.
It increases life expectancy
This benefit is closely linked to another benefit of the diet - the ability to reduce the risk of heart disease and cancer. Research evidence confirms that those who follow the Mediterranean Nutrition Program are less likely to die suddenly.
Prevention of Alzheimer's Disease and Degenerative Diseases
This nutritional system helps improve the cognitive functions of the brain, reduces the risk of multiple sclerosis, Parkinson’s disease, senile dementia, and the development of Alzheimer’s disease. Researchers attribute this to the consumption of large amounts of olive oil and nuts, which have pronounced antioxidant properties, improve blood flow to the brain, and improve its function. In addition, the Mediterranean diet has neuroprotective properties, making it an effective protection against stroke, peripheral neuropathy, and impaired brain functionality.
This diet system is considered to be very beneficial for the elderly, as well as people with low stress tolerance.
It protects against Respiratory Diseases
Recently, researchers are finding more evidence that a Mediterranean diet is a good way to boost immunity, as well as protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers, because a special set of foods prevents chronic obstructive pulmonary disease (COPD).
It reduces the risk of cancer
This is one of the most recognized benefits of the Mediterranean diet. Scientific evidence suggests that eating this diet can prevent certain types of cancer, including stomach, intestinal and breast cancers.
It protects against diabetes
Because most vegetables are rich in fiber in the diet it is beneficial to prevent diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this scheme is beneficial for people who already suffer from diabetes, since it reduces the concentration of cholesterol, improves blood circulation, and avoids capillary fragility.
Other beneficial properties:
- which improves the functioning of the thyroid gland;
- it regulates metabolic processes;
- prevents rickets in children and osteoporosis in adults;
- mineralization improves bone.
Is it possible to lose weight on this diet
Studies show that people who follow a Mediterranean diet, and who also exercise, do not have problems being overweight. And all because this system is based on the principles of proper and healthy nutrition.
The basic rules of the Mediterranean diet are to eat fractional and small portions. The main focus is on plant foods and proteins that are rich in fiber, which is beneficial for fat burning and muscle gain. Most Mediterranean recipes are a healthy blend of meat and plant foods, with the least harmful additives and sugar. Another benefit of this nutrition system is to drink plenty of fluids. After a diet, you need to drink at least 6 glasses of pure water without drinking water daily. And water, as you know, is the best helper for weight loss and cleansing the body of toxins.
Nutritionists have developed more stringent weight loss diets based on the Mediterranean diet. For example, there is the Three Soups diet, the basis of which is to eat one of the traditional Mediterranean diet soups for lunch and dinner for a certain period (from a week to 21 days): gazpacho, minestroneor pesto. In addition to soups, during the period of losing weight, you can include fish, low-fat cottage cheese, poultry and many vegetables in the menu. And I have to say that the reviews about this diet are only positive.
Facts and myths about the Mediterranean diet
Many people know that the Mediterranean diet is good for health. But in addition to factual information, there are many myths.
Myth 1: eating a Mediterranean diet is expensive
In fact, it is not as expensive as some people adhere to the nutritional principles of the true Mediterranean diet. Moreover, this diet was originally a set of food from the diet of the Italian poor. For a modern person, in order to make his diet closer to the Mediterranean diet, it is sufficient to include in the menu, for example, dishes from beans or lentils, which will also be a source of vegetable protein. good to focus on vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy semi-finished products, but we love them.
Myth 2: red wine is healthy for any size.
In fact, only moderate consumption of red wine is beneficial. And what "moderate" means, experts have long been convinced. For women, this is one glass of wine a day, for men - a maximum of two. Without going beyond these norms, the beneficial effects of red wine on the body, especially the cardiovascular system, cannot be relied upon.
Myth 3: The Mediterranean diet is a great service of spaghetti and lots of bread.
In fact, it is very difficult to find Italians who eat huge amounts of pasta. A traditional serving of spaghetti or other pasta is 55-60 g, and a serving of 80 g pasta is already considered very large. This amount of pasta on the plate will take up very little space. True adherence to the Mediterranean diet will take up most of the plate with fresh vegetables, salads, fish or diet meat.
They rarely eat more than one slice of bread, and also choose a whole grain product.
Myth 4: The Mediterranean diet is just a handful of foods.
The Mediterranean people take food choice very seriously. They think carefully about the menu for the week. And few of them will eat the finished dish later or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important. A certain list of food is not only used to comply with the Mediterranean diet, but also to observe a special way of life, of which an important part is an important activity.
Myth 5: all vegetable oils are equally good.
Vegetable fats are often healthier than animal fats. But in this category are products that are more and less useful. The Mediterranean diet is best done with extra virgin olive oil or cold pressed peanut oil. Both products contain monounsaturated fatty acids, which are known for a wide range of health benefits. It is best to add olive oil to salads and not expose it to heat. And for frying, it is best to take other varieties, including peanut, sunflower, corn, rapeseed, cottonseed, imitation.
How to make your Mediterranean diet
You should never suddenly switch to a new power system. This advice does not lose its relevance to the Mediterranean diet. In order for the body to feel the transition to a new menu without pain, nutritionists advise to follow some rules.
Eat more vegetables. Before completely transferring the body to Mediterranean food, it is recommended that you gradually get used to the use of large quantities of vegetables. The easiest way is to replace salads with your usual snacks. For example, instead of sandwiches during the day, you can make a healthier salad with tomatoes, feta, and a little olive oil.
In addition to salads, it is important to include more vegetable soups in the diet.
Don't skip breakfast. This is one of the most important rules in a healthy diet. The Mediterranean diet requires the right breakfast. That is, foods rich in fiber should be in the first meal. The best choices are fruits and whole grains. By the way, if your breakfast is a cup of coffee and a sandwich, it is best to use whole grain bread.
Seafood twice a week. And this is one of the favorite tips from every cardiologist. After all, sea fish and shellfish contain a lot of omega-3 fatty acids, which are essential for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - the fish is the same, mostly seafood. Along with it, it would be nice to pamper the body with shellfish, which also contains a huge amount of useful components.
One day of vegetarianism. Here’s another trick to help train your body to eat like a real Mediterranean. Once a week, animal products should be completely excluded from the diet. Eat beans, grains, and lots of vegetables instead. Once the body becomes accustomed to this regime, you can add another vegetarian day. For red meat, ideally, its consumption should be reduced to 450 g per month, and chicken is allowed about 1 kg in 30 days.
Eat the right fats. The right fats, from the point of view of nutrients and fans of the Mediterranean diet, are olive oil, olives, avocados, nuts, seeds. From these foods, the body gets all the fatty acids it needs and avoids harmful saturated fats. The body should gradually become accustomed to olive oil, and replace it with other more familiar types of vegetable fat.
Don’t forget about dairy products. Dairy products contain some substances that the body cannot get from other foods. In the Mediterranean diet, as the most useful nutrition system, cheeses are not excluded (remember at least France with its wonderful blue cheeses or Italy with its mozzarella or parmesan), yogurt (the most popular in theGreece) and other fermented milk products. But they should not be abused either. One glass of yogurt or milk and about 30 grams of cheese a day is considered beneficial for health.
And for dessert - fruit. Ice cream, cakes with fatty creams, baked goods - all this is forbidden. Instead of these unhealthy desserts, the slim, healthy residents of the Mediterranean region opt for strawberries, fresh figs, grapes, apples and other goodies.
How to make the right menu
Mediterranean cuisine is unique in that it is very healthy and extremely tasty. This is the case when we eat sweets and at the same time lose weight, strengthen our health, and improve our appearance.
Recommended daily portions of foods:
- vegetables - 100 g of leafy vegetables and 50 g of other vegetables;
- potatoes - 100 g;
- legumes - 100 g;
- nuts - 30 g;
- fruit - 1 apple, 1 banana, 1 orange, 200 g of melon or whiskey, 30 g of grapes (at your discretion);
- fish (or lean meat) - 60 g;
- cereals - 50-60 g of pasta or rice, 25 g of bread;
- dairy products - 1 glass of milk or yogurt, 30 g of cheese;
- eggs - 1 piece;
- wine - 125 ml of dry red wine.
Sample menu for a week in the table
| Monday | |
| Breakfast | Glass of milk, bread with olive oil and a few slices of cheese, apple |
| Dinner | Arugula salad, turnip soup, spinach potatoes, baked mackerel, fruit |
| Snack | Slice whole grain bread with apricot jam |
| Dinner | Omelet and asparagus, medlar |
| Tuesday | |
| Breakfast | Hercules with Greek yogurt and strawberries, mint tea |
| Dinner | Tomato salad, fried chicken, chickpeas with spinach, persimmon jelly |
| Snack | Piorra |
| Dinner | Escalivada, slice of whole grain bread with tomatoes, tuna with goat cheese, 2-3 apricots |
| Wednesday | |
| Breakfast | Glass of milk, a few slices of cheese, whole grain bread, peach |
| Dinner | Gazpacho, omelet, fruit |
| Snack | Cottage cheese with walnuts and honey |
| Dinner | Broccoli omelet, zucchini puree, a handful of grapes |
| Thursday | |
| Breakfast | 100 ml orange juice, muesli, a glass of milk or herbal tea |
| Dinner | Chouscous mushrooms, stewed with garlic, sardines, baked apple |
| Snack | Horchata |
| Dinner | Hummus, anglers fish with almonds, 2-3 plums |
| Friday | |
| Breakfast | Carrot and apple juice, milk pudding |
| Dinner | Garlic soup, poco gnocchi, fried dorado, endive salad, fruit |
| Snack | Bread with cheese, a handful of cherries |
| Dinner | Artichoke omelet, peach |
| Saturday | |
| Breakfast | Slice whole grain bread, tomato, mozzarella |
| Dinner | Baked lamb, salad, rice, grapefruit |
| Snack | Fruit salad |
| Dinner | Whole grain bread, cheese with nuts, papaya |
| Sunday | |
| Breakfast | Muesli, Greek yogurt, apple juice |
| Dinner | Tomato soup, fried salmon with sour cream sauce, salad, rice |
| Snack | Low fat cheese, a slice of bread |
| Dinner | Lentils with vegetables, mint tea |
Canned olives, baked artichokes, stuffed eggplant, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, and many fish and seafood dishes. All this and many other dishes are Mediterranean food. Based on the huge list of foods allowed in the diet, it is not at all difficult to create original menus for a week or longer. But it is important to consider that your daily meal plan should include 4-5 meals.
The Mediterranean diet is not just a set of foods, but a lifestyle, adhering to which you can significantly improve your health, get rid of extra pounds and turn into a connoisseur of healthy and tasty food. Many celebrities are building their nutrition system on the basis of the Mediterranean diet. They say star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping in shape for years with the help of this nutrition system.