Mediterranean diet

The Mediterranean diet has not been developed by researchers in scientific laboratories.This nutrition program has evolved over the centuries and is a legacy of different cultures and cultures. These are not just kind words. In 2013, UNESCO added the Mediterranean Diet to the Intangible Cultural Heritage of Humanity list. In addition, the UN, strange as it may sound, acknowledged that this diet is on the verge of extinction.

What is the Mediterranean diet

Probably now many remembered the French baguettes crispy with cheese, Italian pizza, pasta, wine and were a little surprised. In a way, these products do not match what we hear about healthy eating. In addition, it is difficult to imagine that such a rich diet can prevent heart disease, cancer, diabetes and even be useful for weight loss.

I must admit that there is nothing surprising in such astonishment. In fact, the traditional Mediterranean diet (actually a nutrition system under the auspices of UNESCO) has less and less in common with what modern Mediterranean people eat each year. This diet is based on the principles of nutrition observed by modern Italians and grandparents of their neighbors. Over the past 50 years, the diet of Mediterranean residents has also been affected by globalization.

What is the diet?

Initially, the Mediterranean diet was a series of foods that the poor in the region could afford. That is, it is food that people can collect in their gardens, fish in the sea, and make cheap food out of it.

The traditional Mediterranean diet consists of the following food groups:

• vegetable food (fruits, vegetables);
• whole grain bread, 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 Mediterranean people. In the diet, these foods are the main source of carbohydrates, along with many vitamins and minerals. In ancient times, under the influence of Egypt, wheat came to the Mediterranean and became one of the main products. A little later, the diet was expanded with rice and corn. But traditionally, wheat and barley were off the menu, and oats were mainly used as animal feed. Thanks to cereals, the Mediterranean diet is beneficial for the nervous system, heart, blood vessels and digestive organs.

Olive oil

This product is considered a remarkable feature of the Mediterranean diet. It is the main source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. It is olive oil that makes this diet unique and so beneficial for the body. Scientific studies confirm that regular consumption of the product serves as a natural antibiotic and anti-inflammatory agent for heart disease, senile dementia, olive oil. In addition, this product makes the Mediterranean diet healthy for the skin and internal organs.

Vegetables and legumes

Vegetables and legumes Another important component of this ancient food system is vegetables. They are an excellent source of fiber, rich in vitamins, micro and macronutrients, essential oils and phytocomponents. Legumes grown in the region since ancient times are a storehouse of plant protein.

The presence of a large number of vegetables makes the diet beneficial for all organs and systems in the human body. Most traditional Mediterranean fruits have medicinal properties. This category of products is useful for weight loss, lowering cholesterol levels, 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 temperate Mediterranean climate allows the region to grow a variety of fruits. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular among the inhabitants of the sea. Researchers claim that the Mediterranean tradition of finishing each dish with fruit desserts has Greek roots. Another useful flavor for the residents of the area is honey. This food store was borrowed from the Egyptians many centuries ago. However, it is traditionally consumed in small portions in the Mediterranean, not daily.

Wine and grapes

Red wine is one of the ingredients in the traditional Mediterranean diet. Residents of the region have always loved wine rich in phytocomponents and regularly consumed it. As the results of modern research confirm, this moderate product is useful for the cardiovascular system, immunity, as well as for the prevention of anemia and cancer. By the way, in ancient times, wine was used in the Mediterranean in a different way than today. In the past, it was customary to dilute this divine drink with water and add honey and spices.

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

Fish and seafood

Fish, seafood and seaweed have been staple foods for coastal residents since ancient times. For centuries, they have served as a source of iodine, vitamin D, healthy fats and protein. However, in the past, mostly fresh fish was used, but today less and less useful canned food and semi-finished products are being replaced in the diet.

Meat in the Mediterranean diet

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

Health benefits

The true Mediterranean food system is based on the dietary traditions of 13 coastal countries. This food system has been followed for centuries in Italy, Greece, Spain, France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But it was not until the 1960s that researchers noticed that people in the Mediterranean region suffered less from heart disease, obesity, diabetes, and cancer. In addition, their life expectancy is long. As is known, the cause of this phenomenon is a special diet of the local population. Beginning in the second half of the twentieth century, researchers from all over the world began to study more closely the characteristics of this nutritional system and its effects on the human body.

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

Prevents cardiovascular diseases

Giving up red meat in favor of seafood, olive oil, plenty of fresh vegetables, fruits and a little red wine made the Mediterranean diet incredibly healthy for the heart and blood vessels. Observing this nutritional system can prevent hypertension, atherosclerosis, reduce bad cholesterol and increase good cholesterol, prevent excessive blood clotting and lead to the development of atherosclerosis. In addition, proper nutrition in 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 very good in their age and lead a very active lifestyle. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in various foods that play the role of a good source of energy and support muscle tone.

Increases life expectancy

This benefit is closely linked to another benefit of the diet - its ability to reduce the risk of heart disease and cancer. Research shows that those who follow the Mediterranean Nutrition Program are 20% less likely to die suddenly.

Prevents Alzheimer's and Degenerative Diseases

This nutritional system 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 antioxidant properties, improve blood flow to the brain and improve function. In addition, the Mediterranean diet has neuroprotective properties, which makes it an effective defense against stroke, peripheral neuropathy and brain dysfunction.

This food system is considered very useful for both the elderly and people with low tolerance to stress.

Protects against respiratory diseases

Recently, researchers are finding more and more evidence that the Mediterranean diet is a good way to increase immunity and protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers because a special food package 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 evidence shows that this diet can prevent some types of cancer, including stomach, colon and breast cancers.

Protects against diabetes

The predominance of fiber-rich vegetables in the diet makes it useful in preventing diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this scheme is beneficial for people who already suffer from diabetes, because it reduces cholesterol levels, improves blood circulation and prevents capillary fragility.

Other useful features:

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

Is it possible to lose weight on this diet?

Studies show that people who follow a Mediterranean diet and exercise at the same time no longer have weight problems. 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 fractions and small portions. The focus is on fiber-rich plant foods and proteins that are good for both fat burning and muscle growth. Most Mediterranean recipes are a healthy blend of meat and plant foods and contain minimal harmful additives and sugar. One of the advantages of this nutrition system is that you drink plenty of fluids. After a diet, you should drink at least 6 glasses of clean, still water a day. As you know, water is the best helper to lose weight and cleanse the body of toxins.

Nutritionists have developed stricter weight loss diets based on the Mediterranean diet. For example, there is the Three Soup diet, the essence of which is to consume one of the traditional Mediterranean diet soups at lunch and dinner for a certain period of time (from one week to 21 days): gazpacho, minestrone or pesto. In addition to soups, you can include fish, low-fat cottage cheese, poultry and many vegetables on the menu during weight loss. And it should be noted that the feedback on this diet is only positive.

Facts and myths about the Mediterranean diet

Many people know that the Mediterranean diet is good for health. But in addition to the truth, there are many myths about it.

Myth 1: Eating a Mediterranean diet is expensive

In fact, following the nutritional principles of a true Mediterranean diet is not as expensive as some people think. Moreover, this diet was originally a series of dishes from the diet of the Italian poor. For a modern person, to bring his diet closer to the Mediterranean diet, for example, it is enough to include in the menu dishes made from beans or lentils, which act as a source of plant protein. vegetables and grains. By the way, these products are cheaper than many harmful products, but they are very popular with our semi-finished products.

Myth 2: Red wine is good in any quantity.

In fact, only moderate consumption of red wine is beneficial. And what does "average" mean, experts have long defined. One glass a day for women, a maximum of two wines for men. Only without exceeding these norms can we rely on the beneficial effects of red wine on the body, especially on the cardiovascular system.

Myth 3: A large serving of spaghetti and lots of bread is a Mediterranean diet.

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

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

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

The people of the Mediterranean are very serious about their food choices. They carefully think of the menu of the week. And some of them will eat 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 involves not only the use of a certain list of foods, but also adherence to a specific lifestyle, an important part of which is high physical activity.

Myth 5: All vegetable oils are equally good.

Vegetable oils are in many ways healthier than animal fats. But there are products that are less useful in this category. The Mediterranean diet is best done with olive oil or cold-pressed peanut oil. Both products contain single unsaturated fatty acids, which are known for a wide range of health benefits. It is best to add olive oil to salads and avoid heat. For frying, it is better to take other types, including peanuts, sunflower, corn, rapeseed, cottonseed, aspirin.

How to make your diet Mediterranean

You should never switch to a new power system all of a sudden. This recommendation does not lose its importance in the Mediterranean diet. Nutritionists recommend following a few rules to help the body accept the transition to a new menu without pain.

Eat more vegetables. It is advisable to gradually get used to eating large amounts of vegetables before completely transferring the body to a Mediterranean diet. The easiest way is to replace your usual snacks with salads. For example, instead of a sandwich 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 soup in the diet.

Don't skip 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 cereals. By the way, if your breakfast consists of a cup of coffee and a sandwich, it is better to use whole grain bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, sea fish and shellfish contain large amounts of omega-3 fatty acids, which are important for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - the type of fish is not really important, the main thing is that it is seafood. In addition, it would be good to pamper the body with shellfish, which contains a lot of useful components.

A day of vegetarianism. This is another trick that will help teach your body to eat like a real Mediterranean. Once a week, animal products should be completely excluded from the diet. Instead, eat beans, grains and many vegetables. When the body gets used to this regimen, you can add another vegetarian day. As for red meat, ideally, consumption should be reduced to 450 g per month, and about 1 kg of chicken is allowed for 30 days.

Eat the right fats. From the point of view of nutritionists and supporters of the Mediterranean diet, the right oils 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 should gradually get used to olive oil, replacing it with more familiar types of vegetable oil.

Do not forget about dairy products. Dairy products contain some substances that the body cannot get from other foods. In the Mediterranean diet, cheeses are not excluded as the most beneficial nutritional system (at least remember France with surprising blue cheeses or Italy with mozzarella or parmesan), yogurts (the most popular Greek ones) and other fermented dairy products. But they should not be abused either. A glass of yogurt or milk and about 30 grams of cheese a day is considered healthy.

And for dessert - fruit. Ice cream, cream cakes, baked goods - all this is forbidden. The delicate, healthy inhabitants of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other good things instead of these harmful desserts.

How to properly prepare the menu

Mediterranean cuisine is unique in that it is both very healthy and incredibly delicious. This is so when we eat delicious food and at the same time lose weight, improve our health and improve our appearance.

Recommended daily food portions:

• vegetables - 100 g of leafy vegetables and 50 g of others;
• potatoes - 100 q;
• legumes - 100 q;
• walnuts - 30 g;
• fruit - 1 apple, 1 banana, 1 orange, 200 g melon or watermelon, 30 g grapes (your choice);
• fish (or lean meat) - 60 g;
• grain - 50-60 grams of pasta or rice, 25 g of bread;
• dairy products - 1 cup 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	A glass of milk, bread with olive oil and a few slices of cheese, an apple
Lunch	Roca salad, turnip soup, spinach potatoes, baked mackerel, fruit
Snack	A slice of whole grain bread with apricot jam
Lunch	Omelette with asparagus, honey
Tuesday
Breakfast	Hercules with Greek yogurt and strawberries, mint tea
Lunch	Tomato salad, fried chicken, spinach peas, palm jelly
Snack	Pear
Lunch	In Escalivada, a whole grain bread with tomatoes, tuna with goat cheese, 2-3 apricots
Wednesday
Breakfast	A glass of milk, a few slices of cheese, whole grain bread, a peach
Lunch	Gazpacho, omelet, fruit
Snack	Curd with walnuts and honey
Lunch	Broccoli omelet, pumpkin puree, bunch of grapes
Thursday
Breakfast	100 ml of orange juice, muesli, a glass of milk or herbal tea
Lunch	Couscous, mushrooms cooked with garlic, sardines, baked apples
Snack	Horchata
Lunch	Hummus, almond fisherman, 2-3 plums
Friday
Breakfast	Carrot and apple juice, milk pudding
Lunch	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Snack	Bread with cheese, a handful of cherries
Lunch	Artichoke omelet, peach
Saturday
Breakfast	Slices of whole grain bread, tomatoes, mozzarella
Lunch	Baked lamb, salad, rice, grapefruit
Snack	Fruit salad
Lunch	Whole grain bread, cheese with nuts, papaya
Sunday
Breakfast	Muesli, Greek yogurt, apple juice
Lunch	Tomato soup, fried salmon with sour cream sauce, salad, rice
Snack	Low-fat cheese, a slice of bread
Lunch	Lentils with vegetables, mint tea

Canned olives, baked artichokes, stuffed eggplant, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, lots of fish and seafood. All this and more dishes are Mediterranean dishes. Based on the huge list of foods allowed in the diet, it is not difficult to create original menus for a week or longer. But it is important to think that your daily meal plan consists of 4-5 meals.

The Mediterranean diet is not just a food, it is a lifestyle that will significantly improve your health, you can get rid of extra pounds and become a connoisseur of healthy and tasty food. Many popular diets are based on the Mediterranean diet. Star beauties Penelope Cruz, Britney Spears and Cindy Crawford say they have been in shape for years with the help of this nutrition system.