Mediterranean diet

The Mediterranean diet was not developed by researchers in scientific laboratories.This nutritional program has evolved over the centuries and is the legacy of different cultures and civilizations. And these are not just nice words. In 2013, UNESCO included the Mediterranean Diet as an Intangible Cultural Heritage of Humanity. Furthermore, the UN has admitted that, strange as it may seem, this diet was on the verge of extinction.

What is the Mediterranean Diet

Probably, many now remembered the crispy French baguettes with cheese, Italian pizza, pasta, wine and were a little off guard. Somehow, these products don't fit into what we're used to hearing about healthy eating. Moreover, it is difficult to imagine that such a rich diet could serve as a prevention of heart disease, cancer, diabetes, and even be useful for losing weight.

I must admit that there is nothing surprising about such awe. Indeed, the traditional Mediterranean diet (actually the nutritional system that UNESCO has taken under its protective wing) each year has less and less in common with the way modern inhabitants of the Mediterranean region eat. This diet is based on the principles of nutrition that were observed by the grandparents of modern Italians and their neighbors. Over 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 region could afford. That is, this is food that people could collect in their gardens, fish in the sea and prepare inexpensive nutritious dishes from it.

The traditional Mediterranean diet consists of the following food groups:

• plant food (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 in this group. 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 ancient times, under the influence of Egypt, wheat came to the Mediterranean and became one of the main crops. Soon after, 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-based dishes, the Mediterranean diet is beneficial for the nervous system, heart, blood vessels and digestive organs.

Olive oil

This product is considered the 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 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 component of this ancient food system are vegetables. They serve as an excellent source of fiber, a huge amount of vitamins, micro and macro elements, essential oils and phyto-components. And legumes, grown in the region since ancient times, are a repository of vegetable proteins.

The presence of a large number of vegetables makes the diet useful for absolutely all organs and systems of the human body. Many of the traditional Mediterranean fruits have marked medicinal properties. This category of products is useful for losing weight, 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 anticancer properties.

Fruit and honey

The mild Mediterranean climate allows the cultivation of a wide variety of fruits in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular with the inhabitants of the sea. Researchers suggest that the Mediterranean tradition of ending each meal with a fruit dessert has Greek roots. Another delicacy useful for the inhabitants of the region is honey. This nutrient depot was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean, it is eaten in small portions and not every day.

Wine and grapes

Red wine is one of those ingredients from which the traditional Mediterranean diet is recognized. The inhabitants of the region have always loved and regularly consumed wine rich in phyto-components. And as the results of modern research confirm, this product in moderate portions 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 differently from today. Previously, it was customary to dilute this divine drink with water and add honey and spices to it.

Today it is allowed to drink 1-2 glasses of the drink per day.

Fish and seafood

Fish, seafood and seaweed have been staple foods for coastal dwellers since time immemorial. They have served people for centuries as a source of iodine, vitamin D, healthy fats, and protein. But if previously mainly fresh fish was used, today it is increasingly replaced by the diet by less useful preserves and 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 in this category don't often appear on the menu if they do. As a rule, red meat was consumed very rarely in the Mediterranean and, as a rule, in the form of traditional ham. In addition to him, a dietary skinny bird sometimes appeared on the tables.

Health benefits

The true Mediterranean food system is based on the food traditions of 13 countries located on the sea 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 wasn't until the 1960s that researchers drew attention to the fact that the inhabitants of the Mediterranean region are less likely to suffer from heart disease, obesity, diabetes and cancer. Furthermore, their life expectancy is much longer. As it turned out, the reason for this phenomenon lies in the special diet that the local population adheres to. Since the second half of the twentieth century, researchers around the world have begun to study more seriously the characteristics of this nutritional system and its effect on the human body.

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

It prevents cardiovascular diseases

The abandonment of red meat in favor of seafood, the use of olive oil, a huge amount of fresh vegetables, fruit and some red wine made the Mediterranean diet incredibly healthy for the heart and vessels. sanguine. Observing this nutritional system can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clot formation and 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 at their age and lead a very active lifestyle. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in a variety of nutrients that act as a good source of energy and also support muscle tone.

Increase life expectancy

This benefit is closely related 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 20% less likely to have sudden death.

Prevents Alzheimer's and degenerative diseases

This nutritional system helps 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 walnuts, which have strong antioxidant properties, improve blood flow to the brain, improving its function. Furthermore, the Mediterranean diet has neuroprotective properties, which make it an effective defense against stroke, peripheral neuropathy and impairment of brain function.

This food system is considered to be very beneficial for people of age, as well as for people with low stress tolerance.

Protects against respiratory diseases

Recently, researchers are discovering more and more evidence that the 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, as a special set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer

This is one of the best known benefits of the Mediterranean diet. Scientific evidence suggests that following this diet can prevent certain types of cancer, including stomach, bowel, and breast cancers.

Protects against diabetes

The predominance of fiber-rich vegetables in the diet makes it beneficial for diabetes prevention. Dietary fiber helps regulate blood sugar levels. Furthermore, eating according to this scheme is beneficial for people already suffering from diabetes, as it lowers the concentration of cholesterol, improves blood circulation and prevents capillary fragility.

Other beneficial properties:

• improves the functioning 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 also exercise do not have problems with being overweight. And all because this system is based on the principles of a correct and healthy diet.

The basic rules of the Mediterranean diet are to eat small and fractionated portions. The main focus is on plant foods and high-fiber proteins, which are useful for both burning fat and increasing muscle mass. Most Mediterranean recipes are a healthy mix of meat and plant foods and contain a minimum of harmful additives and sugar. Another benefit of this nutritional system is drinking lots of fluids. After a diet, it is necessary to drink at least 6 glasses of pure and natural water per day. And water, as you know, is the best aid 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 time (from a week to 21 days): gazpacho, minestrone or pesto. In addition to soups, during the weight loss period, you can include fish, low-fat cottage cheese, poultry and many vegetables in the menu. And I must 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 besides the truthful information, there are many myths about it.

Myth 1: Following a Mediterranean diet is expensive

In fact, adhering to the nutritional principles of a true Mediterranean diet isn't as expensive as some think. Furthermore, this diet was originally a set of foods from the diet of the poor Italians. For a modern person, to make his diet closer to the Mediterranean diet, it is enough to introduce into the menu, for example, dishes based on beans or lentils, which will serve as a source of vegetable protein, as well as focus on vegetable vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy semi-finished products, but so loved by us.

Myth 2: Red wine is healthy in any quantity.

In reality, only moderate consumption of red wine is beneficial. And what "moderate" means, experts have long been determined. For women, this is one glass of wine per day, for men - a maximum of two. Only without exceeding these rules can we count on the beneficial effects of red wine on the body, in particular on 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 quantities of pasta. A traditional serving of spaghetti or other pasta is 55-60g, and an 80g serving of pasta is already considered very large. This amount of pasta on the plate will take up very little space. True followers of the Mediterranean diet will take most of the dish with fresh vegetables, salads, fish or diet meat.

They rarely eat more than one slice of bread and also opt for a wholemeal product.

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

Mediterranean people take their choice of food very seriously. They think carefully about the menu of the week. And few of them will eat the finished dish quickly or in front of the TV. For the Mediterranean people, food is an important part of life. But not the most important. Compliance with the Mediterranean diet involves not only the use of a certain list of foods, 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 less and less useful products. 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 better to add olive oil to salads and not expose it to heat. And for frying, it is better to take other types, including peanuts, sunflower, corn, rapeseed, cottonseed, safflower.

How to make your diet Mediterranean

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

Eat more vegetables. Before completely transferring the body to Mediterranean cuisine, it is advisable to gradually accustom it to the use of a large amount 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 and some 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 of a healthy diet. The Mediterranean diet requires the right 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's best to use wholemeal bread.

Fish twice a week. And this is one of the favorite tips of all cardiologists. After all, 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 really matter, the main thing is that it is seafood. In addition to her, it would be nice to pamper the body with crustaceans, which also contain a huge amount of useful components.

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

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

Don't forget the dairy products. Dairy products contain some substances that the body cannot get from other foods. In the Mediterranean diet, as the most useful nutritional system, cheeses are not excluded (remember at least France with its amazing blue cheeses or Italy with its mozzarella or parmesan), yoghurts (the most common Greek ones) and other productsfermented milk base. But they shouldn't be abused either. A glass of yogurt or milk and about 30 grams of cheese per day are considered health benefits.

And for dessert - fruit. Ice cream, pies with fat creams, baked goods - all this is prohibited. Instead of these unhealthy desserts, lean and healthy residents of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other delicacies.

How to make the right menu

Mediterranean cuisine is unique in that it is very healthy and incredibly delicious. This is the case when we eat delicacies and at the same time lose weight, strengthen 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 g of melon or watermelon, 30 g 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 oil and a few slices of cheese, an apple
Dinner	Rocket salad, turnip soup, spinach potatoes, baked mackerel, fruit
Snack	Slice of wholemeal bread with apricot jam
Dinner	Omelette with asparagus, medlar
Tuesday
Breakfast	Hercules with Greek yogurt and strawberries, mint tea
Dinner	Tomato salad, fried chicken, chickpeas with spinach, persimmon jelly
Snack	Pear
Dinner	Escalivada, a slice of wholemeal bread with tomatoes, 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
Snack	Ricotta with walnuts and honey
Dinner	Broccoli omelette, zucchini puree, bunch of grapes
Thursday
Breakfast	100 ml of orange juice, muesli, a glass of milk or herbal tea
Dinner	Cous cous, mushrooms stewed with garlic, sardines, baked apples
Snack	Orzata
Dinner	Hummus, monkfish with almonds, 2-3 plums
Friday
Breakfast	Carrot and apple juice, milk pudding
Dinner	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Snack	Cheese bread, a handful of cherries
Dinner	Artichoke omelette, peach
Saturday
Breakfast	Slice of wholemeal bread, tomato, mozzarella
Dinner	Baked lamb, salad, rice, grapefruit
Snack	fruit salad
Dinner	Wholemeal 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 aubergines, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups and lots of fish and seafood dishes. All this and many other dishes are Mediterranean dishes. Based on the huge list of allowed foods in the diet, it is not at all difficult to create original menus for a week or more. But it is important to consider that your daily meal plan should consist of 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 yourself into a connoisseur of healthy and tasty foods. Many celebrities are building their nutritional systems on the basis of the Mediterranean diet. They say star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping fit for years with the help of this nutrition system.