Mediterranean diet

The Mediterranean diet was not developed by researchers in scientific laboratories.This diet has evolved over the centuries and is the heritage of different cultures and cultures. And these are not just nice words. In 2013, UNESCO designated the Mediterranean Diet as the Intangible Cultural Heritage of Humanity. In addition, the UN acknowledged that, strange as it may sound, this diet was on the verge of extinction.

What is the Mediterranean Diet?

Most likely, many now remembered crispy French baguettes with cheese, Italian pizza, pasta, wine and were a little surprised. In a way, these products do not fit into what we are used to hearing about healthy eating. In addition, it is hard to imagine that such a rich diet can serve as a prevention of heart disease, cancer, diabetes, and even be useful for weight loss.

I must admit that there is nothing surprising. In fact, the traditional Mediterranean diet (actually the food system adopted by UNESCO under its wing) has less and less in common with the way the modern inhabitants of the Mediterranean region eat. This diet is based on the principles of the diet of the grandparents of modern Italians and their neighbors. For the past 50 years, the diet of the inhabitants of the Mediterranean has also fallen under the influence of globalization.

What does the diet consist of?

Originally, the Mediterranean diet was a set of foods that the poor living in the area could afford. That is, it is food that people could gather in their gardens, fish in the sea and prepare cheap nutritious dishes from it.

The traditional Mediterranean diet consists of the following food groups:

• vegetable foods (fruits, vegetables)
• wholemeal bread, cereals;
• olive oil;
• Fish and seafood.

Cereals and bread

About 55-60% of the total energy value of the diet is provided by foods of this group. At all times, cereals have 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 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 the trademark 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 for the body. Scientific research confirms that regular consumption of the product effectively protects against heart disease, senile dementia, olive oil serves 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 Another important ingredient in this ancient diet is vegetables. They serve as an excellent source of fiber, a huge amount of vitamins, micro- and macronutrients, essential oils and phytonutrients. And legumes, which have been grown in the area since antiquity, are a storehouse of plant proteins.

The presence of a large number of vegetables makes the diet useful for all organs and systems of the human body. Many of the traditional Mediterranean fruits have strong medicinal properties. This product category is useful for weight loss, lowering cholesterol, regulating the digestive system, maintaining a healthy intestinal microflora and improving the heart 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 for the wide variety of fruits in the area. Grapes, pears, figs, dates, pomegranates, apples, quince, oranges and many other fruits are very popular with the inhabitants of the beach. Researchers suggest that the Mediterranean tradition of finishing each meal with fruit dessert has Greek roots. Another useful delicacy for the locals is honey. This storehouse of nutrients was borrowed by the Egyptians many centuries ago. But traditionally in the Mediterranean, it is consumed in small portions and not daily.

Wine and grapes

Red wine is one of the ingredients with which the traditional Mediterranean diet is recognized. The locals have always loved and regularly consumed wine rich in plant ingredients. And as the results of modern research confirm, this product in moderate doses is beneficial for the heart system, immunity, as well as for the prevention of anemia and cancer. By the way, in ancient times in the Mediterranean, wine was used in a different way than today. Previously, it was customary to dilute this divine drink with water and add honey and spices to it.

Today he is allowed to drink 1-2 glasses of drink a day.

Fish and seafood

Fish, seafood and seaweed have been staple foods for coastal residents since time immemorial. They have served humans for centuries as a source of iodine, vitamin D, healthy fats and protein. But if before they used mainly fresh fish, today it is increasingly being replaced by less useful canned foods and unfinished products.

Meat in the Mediterranean diet

The Mediterranean diet is not a diet in which meat is the main source of protein. Products in this category do not often appear in the menu, if any. As a rule, red meat is consumed very rarely in the Mediterranean and, as a rule, in the form of traditional ham. In addition to him, a feeding lean bird sometimes appeared on the tables.

Health benefits

The real Mediterranean food system is based on the food traditions of 13 countries located on the coast. This food system has been followed for centuries in Italy, Greece, Spain, southern France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But it was not until the 1960s that researchers drew attention to the fact that people in the Mediterranean region were less likely to suffer from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much higher. As it turned out, the reason for this phenomenon lies in the special diet followed by the local population. Beginning in the second half of the twentieth century, researchers around the world began to study more seriously the characteristics of this food system and its effect on the human body.

The traditional Mediterranean diet consists of large quantities of fresh fruits, fish, olive oil, which, in combination with physical activity, have a beneficial effect on health.

Prevents 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 little red wine made the Mediterranean diet incredibly healthy for the heart and blood vessels. Observing this diet can prevent hypertension, atherosclerosis, lowering bad cholesterol and raising good cholesterol, preventing excessive blood clots, and developing atherosclerosis. In addition, the diet according to the Mediterranean system improves blood circulation and strengthens blood vessels.

Supports energy

Many people pay attention to the fact that retirees from the Mediterranean countries look quite good at their age and have a very active lifestyle. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in a variety of nutrients that serve as a good source of energy and also support muscle tone.

Increases life expectancy

This benefit is closely related to another nutritional benefit - the ability to reduce the risk of heart disease and cancer. Research confirms that those who follow the Mediterranean Diet are 20% less likely to die suddenly.

Prevents Alzheimer's disease and degenerative diseases

This diet helps to improve the cognitive functions of the brain, reduces the risk of developing multiple sclerosis, Parkinson's disease, senile dementia and Alzheimer's disease. Researchers attribute this to the consumption of large amounts of olive oil and nuts, which have strong antioxidant properties, improve blood flow to the brain, improving its function. In addition, the Mediterranean diet has neuroprotective properties, making it an effective defense against stroke, peripheral neuropathy and impaired brain function.

This diet is considered very beneficial for older people as well as for people with low stress tolerance.

Protects against respiratory diseases

Recently, researchers are finding more and more evidence that the Mediterranean diet is a good way to boost immunity, as well as to protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers, as a special set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer

This is one of the most well-known benefits of the Mediterranean diet. Scientific data show that eating this diet can prevent certain types of cancer, such as stomach, bowel and breast cancer.

Protects against diabetes

The predominance of high-fiber vegetables in the diet makes it beneficial in preventing diabetes. Fiber helps regulate blood sugar levels. In addition, consumption according to this scheme is beneficial for people already suffering from diabetes, as it reduces the concentration of cholesterol, improves blood circulation and prevents capillary fragility.

Other beneficial properties:

• improves thyroid function.
• regulates metabolic processes.
• prevents rickets in children and osteoporosis in adults.
• improves bone mineralization.

It is possible to lose weight on this diet

Studies show that people who follow a Mediterranean diet, as well as exercise, do not have problems with being overweight. And all this because this system is based on the principles of proper and healthy eating.

The basic rules of the Mediterranean diet are to eat fractional and small portions. The main focus is on plant foods and protein rich in fiber, which are beneficial for both fat burning and muscle growth. Most Mediterranean recipes are a healthy mix of meat and plant foods and contain at least harmful additives and sugar. Another advantage of this diet system is the consumption of plenty of fluids. After a diet, you should drink at least 6 glasses of clean, still water daily. And water, as you know, is the best helper for weight loss and cleansing the body of toxins.

Nutritionists have developed stricter weight loss diets based on the Mediterranean diet. For example, there is the Three Soups diet, the essence of which is to consume one of the traditional Mediterranean diet soups for lunch and dinner for a certain period of time (from one week to 21 days): gazpacho, minestrone or pesto. In addition to soups, during the period of weight loss, you can include in the menu fish, low-fat cottage cheese, poultry and many vegetables. 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. Apart from the true information, there are many myths about it.

Myth 1: Consuming a Mediterranean diet is expensive

In fact, following the nutritional principles of a true Mediterranean diet is not as expensive as some people think. In addition, this diet was originally a set of foods from the diet of the poor Italians. For a modern person, in order to make his diet closer to the Mediterranean diet, it is enough to enter in the menu, for example, dishes from beans or lentils, which will serve as a source of vegetable protein, as well as a focus on vegetables, vegetables and whole grains. grinding. And these products, by the way, are much cheaper than many of the unhealthy, but so beloved by us unfinished products.

Myth 2: Red wine is healthy in any quantity.

In fact, only moderate consumption of red wine is beneficial. And what "moderate" means, experts have long defined. For women, this is a glass of wine a day, for men - a maximum of two. Only without exceeding these rules can one rely on the beneficial effects of red wine on the body, especially the cardiovascular system.

Myth 3: A large portion of spaghetti and lots of bread is the Mediterranean diet.

In fact, it is very difficult to find an Italian who consumes huge amounts of pasta. A traditional portion of spaghetti or other pasta is 55-60 g and a portion of 80 g of pasta is already considered very large. This amount of pasta on the plate will take up very little space. True fans of the Mediterranean diet will get most of the dish with fresh vegetables, salads, fish or dietary meats.

They rarely eat more than one slice of bread and also choose a whole grain product.

Myth 4: The Mediterranean diet is just a bunch of food.

Mediterranean people take food choices very seriously. They think carefully about the menu for the week. And few of them will eat the final dish in a hurry or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important. Adherence to the Mediterranean diet includes not only the use of a specific food list, but also the observance of a special lifestyle, an important part of which is high physical activity.

Myth 5: All vegetable oils are equally good.

Vegetable fats are in many cases healthier than animal fats. But in this category there are products that are less 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 to have 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 better to take other types, such as peanut, sunflower, corn, rapeseed, cottonseed, sage.

How to make your diet Mediterranean

You should never abruptly switch to a new power system. This advice does not lose its importance in the case of the Mediterranean diet. In order for the body to perceive the transition to a new menu painlessly, nutritionists advise to follow various rules.

Eat more vegetables. Before moving your body completely to Mediterranean food, it is recommended that you gradually get used to eating large amounts of vegetables. The easiest way is to replace your usual snacks with salads. For example, instead of sandwiches during the day, you can make a healthier salad with tomatoes, feta cheese and a little olive oil.

In addition to salads, it is important to include more vegetable soups in your diet.

Do not miss breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet requires a proper breakfast. That is, the first meal should consist of foods rich in fiber. The best choices are fruits and whole grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, then it is better to use whole wheat bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. In addition, sea fish and shellfish contain a huge amount 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 type of fish does not matter, the main thing is that it is seafood. Apart from that, it would be nice to treat your body with shellfish, which also contain a huge amount of useful ingredients.

A Vegetarian Day This is another trick to train your body to eat like a real Mediterranean. Once a week, animal products should be completely excluded from the diet. Eat beans, cereals and lots of vegetables. When the body gets used to this regime, you can add another vegetarian day. As for red meat, ideally, its consumption should be reduced to 450 g per month and the chicken should be allowed about 1 kg in 30 days.

Eat the right fats. The right fats, from the point of view of nutritionists and supporters of the Mediterranean diet, are olive oil, olives, avocados, nuts, seeds. From these foods, the body will get all the fatty acids it needs and will avoid harmful saturated fats. The body needs to gradually get used to olive oil, replacing it with other more well-known types of vegetable fats.

Do not forget the dairy products. Dairy products contain certain substances that the body cannot get from other foods. In the Mediterranean diet, as the most useful diet system, cheeses are not excluded (remember at least France with the amazing blue cheeses or Italy with mozzarella or parmesan), yogurts (the most popular Greek) and other dairy products that havefermented. But there should be no abuse. A glass of yogurt or milk and about 30 grams of cheese a day are considered beneficial for health.

And for dessert - fruit. Ice cream, cakes with greasy creams, baked goods - all this is forbidden. Instead of these unhealthy desserts, the delicate, healthy inhabitants of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other goodies.

How to make the right menu

Mediterranean cuisine is unique, as it is very healthy and incredibly tasty. This happens when we eat delicacies and at the same time lose weight, enhance our health and improve our appearance.

Recommended daily portions of food:

• vegetables - 100 g of leafy vegetables and 50 g of others.
• potatoes - 100 g;
• legumes - 100 g;
• nuts - 30 g;
• fruit - 1 apple, 1 banana, 1 orange, 200 grams of melon or watermelon, 30 grams of grapes (your choice)
• 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 on the table

Monday
breakfast	A glass of milk, bread with olive oil and a few slices of cheese, an apple
Dinner	Rocket salad, turnip, spinach potatoes, grilled mackerel, fruit
Junk food	Slice of wholemeal bread with apricot jam
Dinner	Omelette with asparagus, poplar
Tuesday
breakfast	Hercules with Greek yogurt and strawberries, mint tea
Dinner	Tomato salad, fried chicken, chickpeas with spinach, persimmon
Junk food	Pear
Dinner	Escalivada, a slice of wholemeal bread with tomato, tuna with goat cheese, 2-3 apricots
Wednesday
breakfast	A glass of milk, a few slices of cheese, wholemeal bread, a peach
Dinner	Gazpacho, omelette, fruit
Junk food	Cottage cheese with walnuts and honey
Dinner	Broccoli omelette, zucchini puree, bunch of grapes
Thursday
breakfast	100 ml orange juice, muesli, a glass of milk or herbal tea
Dinner	Couscous, boiled mushrooms with garlic, sardines, roasted apple
Junk food	Horchata
Dinner	Hummus, fish with almonds, 2-3 plums
Friday
breakfast	Carrot and apple juice, milk pudding
Dinner	Garlic Garlic, Gnocchi Pesto, Fried Dorado, Salad, Fruit
Junk food	Bread with cheese, a handful of cherries
Dinner	Artichoke omelette, peach
Saturday
breakfast	Slice of wholemeal bread, tomato, mozzarella
Dinner	Roast lamb, salad, rice, grapefruit
Junk food	Fruit salad
Dinner	Wholemeal bread, cheese with nuts, papaya
Sunday
breakfast	Muesli, Greek yogurt, apple juice
Dinner	Tomato soup, fried salmon with sour cream, salad, rice
Junk food	Low fat cheese, a slice of bread
Dinner	Lentils with vegetables, mint tea

Canned olives, roasted artichokes, stuffed eggplants, boiled asparagus and fried broccoli, mushrooms, hundreds of salads and soups, as well as many fish and seafood dishes. All these 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 more. But it is important to keep in mind that your daily meal plan should consist of 4-5 meals.

The Mediterranean diet is not just a set of foods, but a way of life, following which you can significantly improve your health, get rid of extra pounds and become acquainted with healthy and tasty foods. Many celebrities build their diet based on the Mediterranean diet. They say that the stars Penelope Cruz, Britney Spears and Cindy Crawford have been in shape for years with the help of this diet system.