Mediterranean diet

The Mediterranean diet was not developed by researchers in scientific laboratories.This nutrition program has evolved over the centuries and is a legacy of different cultures and civilizations. And it's not just good words. In 2013, UNESCO listed the Mediterranean diet as an Intangible Cultural Heritage of Humanity. In addition, the United Nationsadmitted that, however strange it may be, this diet was on the verge of extinction.

What Is The Mediterranean Diet

Perhaps, many people now remember crunchy French baguettes with cheese, Italian pizza, pasta, wine and were a little surprised. Somehow, these products do not fit the habit of hearing about healthy eating. Also, It is hard to imagine that such a rich diet can serve as a prevention of heart diseases, cancer, diabetes and can even be useful for losing weight.

I have to admit that there is nothing surprising in such a surprise. In fact, the traditional Mediterranean diet (actually the nutritional system that UNESCO took under its wing) is one of the most common foods eaten by the modern inhabitants of the Mediterranean region every year. The 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 come under the influence of globalization.

what is included in the diet

Originally, the Mediterranean diet was a set of foods that the poor people living in the region could afford. That is, it was the food that people could collect in their gardens, fish in the sea, and more cheaply from it. You can prepare nutritious dishes.

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

About 55-60% of the total energy value of the diet is provided by the 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 carbohydrates as well as manyare the main sources of vitamins and minerals. In the most ancient times, under Egyptian influence, wheat came to the Mediterranean and became one of the main crops. A little later, the diet expanded to include rice and corn. But the traditional formWheat and barley were on the menu from the U. S. , and oats were used mainly as animal feed. Thanks to the 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 olive oil that makes this diet unique and so beneficial to the body. Research confirms that regular consumption of the product effectively protects against heart disease, senile dementia, with olive oil acting as a natural antibiotic and anti-inflammatory agent. In addition, this product helps the Mediterranean diet to protect the skin. and makes it healthy for the internal organs.

vegetables and legumes

Vegetables and Legumes Another important component of this ancient food system are vegetables. They serve as excellent sources of fiber, large amounts of vitamins, micro and macroelements, essential oils and phytocomponents. And legumes, which have been cultivated in this region since ancient times. It is a storehouse of vegetable protein.

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 pronounced medicinal properties. This range of products helps reduce weight, lower cholesterol, improve the digestive system. Useful for regulating, maintaining healthy intestinal microflora and improving the cardiovascular 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 a variety of fruits to be cultivated in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular among seaside residents. The suggestion is that the Mediterranean tradition has Greek roots in ending every meal with a fruit dessert. Another useful dish for the inhabitants of the region is honey. This storehouse of nutrients was borrowed from the Egyptians many centuries ago. But the traditional formSince in the Mediterranean regions it is consumed in small portions and not daily.

wine and grapes

Red wine is one of the ingredients by which the traditional Mediterranean diet is recognized. The inhabitants of the region at all times loved and regularly consumed wines rich in phytocomponents. And as confirmed by the results of modern research. However, in moderate amounts this product is beneficial for the cardiovascular system, immunity, as well as the prevention of anemia and cancer. By the way, in ancient times alcohol was used in the Mediterranean in a different way than it is today. Previously, this divineIt was customary to dilute the drink with water and add honey and spices to it.

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

fish and seafood

Fish, seafood and seaweed have been staple food for coastal residents since ancient times. They have served people for centuries as a source of iodine, vitamin D, healthy fats and protein. But if before they were mainly freshfish, today it is being replaced from the diet by less useful canned food 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 often do not appear on menus, if they do. As a rule, red meat was rarely eaten in the Mediterranean region, and, As a rule, in the form of traditional ham. In addition, sometimes a dietary lean bird appeared on the table.

health facilities

The true Mediterranean food system is based on the dietary traditions of 13 sea-coasting countries. This food system has been followed for centuries in Italy, Greece, Spain, southern France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But only in the 1960s, researchers drew attention to the fact that residents of the Mediterranean region are less likely to suffer from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As itTurns out, the reason for this phenomenon is the special diet that the local population adheres to. Since 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 a large amount of fresh fruits, fish, olive oil, which, together with physical activity, have a beneficial effect on health.

prevents heart disease

The abandonment of red meat in favor of seafood, the use of olive oil, a large amount of fresh vegetables, fruits and a little red wine made the Mediterranean diet incredibly healthy for the heart and blood vessels. Following this nutritional systemIt can help prevent high blood pressure, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clotting, as well as prevent the development of atherosclerosis. In addition, according to the Mediterranean system of nutrition bloodImproves circulation and strengthens blood vessels.

supports the energy

Many people note the fact that retirees from Mediterranean countries look great at their age and lead very active lifestyles. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in a variety of nutrients. It acts as a good source of energy and also supports muscle tone.

increases life expectancy

This benefit is closely related to another benefit of the diet – its ability to reduce the risk of heart disease and cancer. Research evidence confirms that those following a Mediterranean nutrition program are 20% less likely to die of sudden death. it occurs.

Prevents Alzheimer's and degenerative diseases

This nutritional system helps improve cognitive function of the brain, reducing 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. These have pronounced antioxidant properties, improving blood flow to the brain, improving its function. In addition, the Mediterranean diet has neuroprotective properties, making it an effective treatment for stroke, peripheral neuropathy, and impaired brain function. Creates an effective defense against.

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

Prevents Respiratory Diseases

Recently, researchers are finding 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 it is beneficial for smokers. The diet is very beneficial, as a particular 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 evidence suggests that eating this diet may protect against certain types of cancer, including stomach, intestinal and breast cancer.

prevents diabetes

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

Other beneficial properties:

• improving 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 the Mediterranean diet, and also exercise, do not have problems with 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 portions and small portions. The main focus is on fiber-rich plant foods and proteins, which are beneficial for both fat burning and muscle gain. Most Mediterranean dishes consist of meat and plant foods. It is a healthy mix of sugar, and contains a minimum of harmful additives and sugar. Another benefit of this nutritional system is to drink plenty of fluids. After the diet, you should drink at least 6 glasses of pure, still water daily. And water, as you know, is the best assistant for weight loss and cleansing the body of toxins.

Nutritionists have developed strict weight loss diets based on the Mediterranean diet. For example, the three-soup diet, the essence of which is to have lunch and dinner for a certain amount of time (from a week to 21 days). The traditional Mediterranean diet is to consume one of the soups: gazpacho, minestrone or pesto. In addition to soup, during the period of losing weight, 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 apart from the true information, 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. Furthermore, this diet was originally a set of foods from the diet of the Italian poor. To a modern person, To make your diet closer to the Mediterranean diet, it is enough to introduce, for example, dishes from beans or lentils, which will serve as a source of vegetable protein, as well as concentrate vegetable vegetables. And whole grains. And these products, by the way, are much cheaper than many unhealthy, but so dear to us semi-finished 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 been determined. For women, this is a glass of wine a day, for men - a maximum of two. Only theseWithout exceeding the norms, one can count on the beneficial effects of red wine on the body, in particular on the cardiovascular system.

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

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

They rarely eat more than one slice of bread, and they also opt for a whole grain product.

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

Mediterranean people take food choices very seriously. They think carefully over the menu for the week. And some of them will eat the prepared dish in a hurry or in front of the TV. Food is an important part of life for Mediterranean people. ButNot 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 way of life, an important part of which is high physical activity.

Myth 5: All vegetable oils are equally good.

Vegetable fats are in many respects healthier than animal fats. But there are products in this category that are the least useful. The Mediterranean diet is best done with extra virgin olive oil or cold-pressed peanut oil. BothThe 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 should not be exposed to heat. And for frying peanuts, sunflower, cornIt is better to take other types including rapeseed, cottonseed, safflower.

How to make your diet Mediterranean

You should never suddenly switch to a new power system. This advice does not lose its relevance in the case of the Mediterranean diet. In order for the body to painlessly experience the transition to a new menu, nutritionists follow a number of rules. recommend to follow.

Eat more vegetables. Before the body completely transfers to a Mediterranean diet, it is recommended to gradually accustom it to the use of vegetables in large quantities. The easiest way is to replace your usual snacks with saladsFor example, instead of sandwiches during the day, you can make a healthy salad with tomatoes, feta, and a little olive oil.

Apart from salad, it is important to include more vegetable soup in the diet.

Do not 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 wayIf you have a cup of coffee and a sandwich in your breakfast, then 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 huge amounts of omega-3 fatty acids, which are essential for the healthy functioning of the heart and blood vesselsTuna, salmon, herring, sardines or cod - the type of fish does not really matter, the main thing is that it is seafood. In addition, it would be nice to pamper the body with shellfish, in which a large amount of usefulThere are also components.

A day of vegetarianism. This is another trick to help train your body to eat the real Mediterranean. Once a week, animal products should be completely excluded from the diet. Beans, grains and cereals in its placeEat a lot of vegetables. When the body gets used to this arrangement, you can add another vegetarian day. For red meat, ideally, its consumption should be reduced to 450 grams per month, and chickenis allowed about 1 kg in 30 days.

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

Do not forget about dairy products. Dairy products contain some substances that the body cannot obtain from other foods. In the Mediterranean diet, as the most useful nutritional system, cheese is not excluded (at leastLess remember France with its wonderful blue cheeses or Italy with its mozzarella or Parmesan), yoghurts (the most popular Greek ones) and other fermented milk products. But they shouldn't be abused either. A glass of yogurt or milk daily and about 30Gram paneer is considered beneficial for health.

And for dessert - fruit. Ice cream, cakes with fatty cream, baked goods - all this is prohibited. Instead of these unhealthy sweets, slim, healthy inhabitants of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other goodies. Huh.

How to Create the Right Menu

Mediterranean cuisine is unique in that it is both very healthy and incredibly tasty. This is what happens when we eat the dishes and at the same time lose weight, strengthen our health, and improve our appearance.

Recommended daily portions of foods:

• vegetables - 100 grams of leafy vegetables and 50 grams of others;
• potatoes - 100 g;
• legumes - 100 g;
• nuts - 30 g;
• Fruits - 1 apple, 1 banana, 1 orange, 200 g melon or melon, 30 g grapes (your choice);
• fish (or lean meat) - 60 g;
• cereals - 50-60 grams of pasta or rice, 25 grams of bread;
• dairy products - 1 glass of milk or yogurt, 30 grams of cottage cheese;
• eggs - 1 piece;
• Wine - 125 ml dry red wine.

Sample menu for a week in the table

Monday
Breakfast	A glass of milk, bread with olive oil and a few pieces of cheese, an apple
dinner	Arugula Salad, Turnip Soup, Spinach Potatoes, Baked Mackerel, Fruit
Breakfast	Whole Grain Bread Slices with Apricot Jam
dinner	Omelet with Asparagus, Medlar
Tuesday
Breakfast	Hercules, Mint Tea with Greek Yogurt and Strawberries
dinner	Tomato Salad, Fried Chicken, Chickpeas with Spinach, Persimmon Jelly
Breakfast	Pear
dinner	Escalivada, a slice of whole grain bread with tomato, tuna with goat cheese, 2-3 apricots
Wednesday
Breakfast	A glass of milk, a few pieces of cheese, whole grain bread, a peach
dinner	gazpacho, omelet, fruit
Breakfast	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 with Garlic, Sardines, Baked Apples, Stewed Mushrooms
Breakfast	Horchata
dinner	Hummus with Almonds, Angler Fish, 2-3 Plums
Friday
Breakfast	Carrot and Apple Juice, Milk Pudding
dinner	Garlic Soup, Pesto Gnocchi, Fried Dorado, Endive Salad, Fruit
Breakfast	Bread with Cheese, a handful of cherries
dinner	Artichoke Omelette, Peach
Saturday
Breakfast	Whole Grain Bread Slices, Tomato, Mozzarella
dinner	Baked Lamb, Salad, Rice, Grapes
Breakfast	fruit salad
dinner	Whole grain bread, cottage cheese with nuts, papaya
Sunday
Breakfast	Muesli, Greek Yogurt, Apple Juice
dinner	Tomato soup, fried salmon with sour cream sauce, salad, rice
Breakfast	low-fat cottage cheese, a slice of bread
dinner	Lentils, mint tea with vegetables

Canned olives, baked artichokes, stuffed eggplant, 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 food. Foods allowed in the dietBased on a huge list of foods, it is not at all difficult to create a basic menu for a week or more. But it is important to consider that your daily meal plan should consist of 4-5 meals.

Mediterranean diet is not just a set of foods, but a lifestyle, following which you can significantly improve your health, get rid of extra pounds and become a connoisseur of healthy and tasty food. Many celebritiesShe has been building her nutrition system based on the Mediterranean diet. She says star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping themselves in shape over the years with the help of this nutrition system.