The Mediterranean diet was not developed by researchers in scientific laboratories.
This nutrition program has evolved over the centuries and is the legacy of different cultures and civilizations. And those aren't just pretty words. In 2013, UNESCO listed the Mediterranean Diet as an Intangible Cultural Heritage of Humanity. Furthermore, the UN admitted that, strangely enough, this diet was on the brink of extinction.
what is mediterranean diet
Probably many now remembered crispy French baguettes with cheese, Italian pizza, pasta, wine and were a little surprised. Somehow, these products don't fit what we're used to hearing about healthy eating. Besides, it's hard to imagine that such a rich diet could serve to prevent heart disease, cancer, diabetes and even be useful for losing weight.
I must admit there is nothing surprising about such awe. In fact, the traditional Mediterranean diet (actually, the nutrition system that UNESCO took over) each year has less and less in common with the diet of the modern inhabitants of the Mediterranean region. 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 Mediterranean inhabitants has also fallen under the influence of globalization.
What does the diet consist of
<2_img_rightxx>Originally, the Mediterranean diet was a set of foods that the poor in the region could afford. That is, they are food that people could harvest from their gardens, fish in the sea, and prepare nutritious and inexpensive dishes from it.
The traditional Mediterranean diet consists of the following food groups:
- vegetable foods (fruits, vegetables);
- wholegrain bread, cereals;
- oil;
- Fish and seafood.
Cereals and Bread
Approximately 55-60% of the total energy value of the diet is provided by foods in this group. At all times, cereals have been an important part of the diet of Mediterranean inhabitants. In your diet, these foods are the main sources of carbohydrates, in addition to many vitamins and minerals. In the most remote 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 were 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.
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 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 serves as a natural antibiotic and anti-inflammatory agent. Furthermore, this product makes the Mediterranean diet healthy for the skin and internal organs.
vegetables and legumes
<3_img_leftxx>Vegetables and Vegetables Another important component of this ancient food system is vegetables. They serve as an excellent source of fiber, a large amount of vitamins, micro and macro elements, essential oils and phytocomponents. And legumes, cultivated in the region since antiquity, are a storehouse of vegetable proteins.
The presence of a large number of vegetables makes the diet useful for absolutely every organ and system in the human body. Many of the traditional Mediterranean fruits have pronounced medicinal properties. This category of products is useful for losing weight, lowering cholesterol, regulating the digestive system, maintaining healthy intestinal microflora, and improving the cardiac system. Vegetables rich in minerals and vitamins prevent anemia, strengthen the immune system, have antibiotic, antiviral and anticancer properties.
Fruits and honey
The mild Mediterranean climate allows a wide variety of fruits to be grown in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are highly appreciated by the inhabitants of the coast. The researchers suggest that the Mediterranean tradition of ending every meal with a fruity dessert has Greek roots. Another useful delicacy for the inhabitants of the region is honey. This nutrient deposit was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean, it is consumed in small portions rather than daily.
wine and grapes
Red wine is one of those ingredients for which the traditional Mediterranean diet is renowned. The region's inhabitants have always loved and regularly consumed wines rich in phytocomponents. And as the results of modern research confirm, this product in moderate portions is beneficial for the cardiac 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.
Today it is allowed to drink 1-2 glasses of beverage a day.
fish and seafood
Fish, seafood and seaweed have been staple foods for coastal inhabitants since time immemorial. They have served people for centuries as a source of iodine, vitamin D, healthy fats and proteins. But if previously mostly fresh fish was used, today it is increasingly being replaced in the diet by less useful canned and semi-finished products.
Meat in the Mediterranean Diet
The Mediterranean diet is not a diet where meat is the main source of protein. Products in this category do not often appear on the menu, if they do. As a rule, red meat was very rarely consumed in the Mediterranean and as a rule in the form of traditional ham. Besides him, sometimes a thin bird in the diet appeared on the tables.
health benefits
The true Mediterranean food system is based on the food traditions of 13 countries located on the coast of the sea. 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 inhabitants of the Mediterranean region are less likely to suffer from heart disease, obesity, diabetes and cancer. Also, their life expectancy is much longer. As it turned out, the reason for this phenomenon is the special diet that the local population follows. From the second half of the 20th century, researchers around the world began to study more seriously the characteristics of this nutritional system and its effects on the human body.
The traditional Mediterranean diet consists of large amounts of fresh fruit, fish, olive oil, which, combined 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 lot 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, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots, as well as the development of atherosclerosis. Furthermore, nutrition according to the Mediterranean system improves blood circulation and strengthens blood vessels.
Supports energy
Many people pay attention to the fact that retirees from Mediterranean countries look very 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 serve as a good source of energy and also aid in muscle tone.
Increases life expectancy
This benefit is closely related to another dietary benefit - 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 brain's cognitive functions, reduces the risk of developing multiple sclerosis, Parkinson's disease, senile dementia and Alzheimer's disease. Researchers attribute this to consumption of large amounts of olive oil and nuts, which have pronounced 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 functionality.
This food system is considered to be very beneficial for older people as well as people with low stress tolerance.
Protects against respiratory diseases
Recently, researchers are increasingly finding evidence that the Mediterranean diet is a good way to boost immunity as well as protect against lung infections and respiratory illnesses. 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 this diet may prevent some cancers, including stomach, bowel, and breast cancer.
Protects against diabetes
The predominance of fiber-rich vegetables in the diet makes it beneficial for the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this regimen is beneficial for those who already suffer from diabetes, as it reduces the concentration of cholesterol, improves blood circulation and prevents capillary fragility.
Other beneficial properties:
- improves thyroid gland function;
- 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, as well as exercise, have no problems with being overweight. And all because this system is based on the principles of adequate and healthy eating.
The basic rules of the Mediterranean diet are to eat small, fractionated portions. The main focus is on plant foods rich in fiber and protein, which are beneficial for both fat burning and muscle gain. Most Mediterranean recipes are a healthy mix of meat and vegetable foods and contain a minimum of harmful additives and sugar. Another advantage of this nutritional system is the intake of lots of fluids. Following a diet, you should drink at least 6 glasses of pure water a day. And water, as you know, is the best help 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 Soups diet, whose essence 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, skimmed cheese, poultry and many vegetables on 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 your health. But in addition to true information, there are many myths about it.
Myth 1: Eating a Mediterranean diet is expensive
In fact, adhering to the nutritional principles of a true Mediterranean diet isn't as expensive as some people think. Furthermore, this diet was originally a set of foods from the diet of poor Italians. For the modern man, to make his food closer to the Mediterranean, it is enough to introduce in the menu, for example, bean or lentil dishes, which will serve as a source of vegetable protein, in addition to focusing on vegetable vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy ones, but they are semi-finished products that are so appreciated by us.
Myth 2: Red wine is healthy in any amount.
In reality, only moderate consumption of red wine is beneficial. And what does "moderate" mean, the experts have already been determined. For women, this is one glass of wine a day, for men - two at most. Only without exceeding these standards can one count on the beneficial effects of red wine on the body, particularly on the cardiovascular system.
Myth 3: A large portion of spaghetti and a lot of bread is the Mediterranean diet.
In fact, it's very difficult to find an Italian who consumes large amounts of pasta. A traditional serving of spaghetti or other pasta is 55-60 g, and an 80 g serving of pasta is already considered too large. This amount of dough on the plate will take up very little space. True adherents of the Mediterranean diet will accept most of the dish with fresh vegetables, salads, fish or diet meat.
They also rarely eat more than one slice of bread and also opt for a whole-grain product.
Myth 4: The Mediterranean diet is just a handful of foods.
Mediterranean people take food choice very seriously. They think carefully about the week's menu. And few eat the dish ready in a hurry or in front of the TV. For Mediterraneans, food is an important part of life. But not the most important. Adherence to the Mediterranean diet involves not only using a certain list of foods, but also observing 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 for a wide range of health benefits. It is best to add olive oil to salads and not expose to heat. And for frying, it's better to take other types, such as peanuts, sunflowers, corn, rapeseed, cottonseed, safflower.
How to make your diet Mediterranean
You should never switch to a new energy system abruptly. This advice does not lose its relevance in the case of the Mediterranean diet. In order for the body to notice the transition to a new menu painlessly, nutritionists advise following several rules.
Eat more vegetables. Before transferring the body completely to Mediterranean food, it is advisable to gradually get used to using 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 cheese 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 of healthy eating. The Mediterranean diet requires the right breakfast. In other words, the first meal should consist of foods rich in fiber. The best options 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 whole grain bread.
Seafood twice a week. And this is one of every cardiologist's favorite tips. After all, marine fish and shellfish contain a lot of omega-3 fatty acids, essential for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - it doesn't matter the type of fish, the main thing is that it is shellfish. Besides, it would be good to pamper the body with shellfish, which also contain a lot of useful components.
A day of vegetarianism. This is another trick to help 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. Once the body gets used to this regimen, you can add another vegetarian day. As for red meat, the ideal is that its consumption is reduced to 450 g per month, and chicken is allowed about 1 kg in 30 days.
Eat the right fats. The correct fats, from the point of view of nutritionists and adherents 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 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 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 amazing blue cheeses or Italy with its mozzarella or parmesan), yogurts (the most popular Greek) and other productsfermented dairy products. But they shouldn't be abused either. A cup of yogurt or milk and about 30 grams of cheese a day are considered beneficial to health.
And for dessert - fruit. Ice cream, cakes with greasy creams, baked goods - all this is prohibited. Instead of these unhealthy desserts, the lean, healthy residents of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other treats.
How to make the right menu
Mediterranean cuisine is unique in that it is very healthy and incredibly delicious. This is what happens when we eat delicacies and at the same time lose weight, strengthen our health and improve our appearance.
Recommended daily servings of food:
- vegetables - 100 g of leafy vegetables and 50 g of others;
- potatoes - 100 g;
- legumes - 100 g;
- walnuts - 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 cup of milk or yogurt, 30 g of cheese;
- eggs - 1 piece;
- wine - 125 ml of dry red wine.
Sample menu for a week at the table
| Monday | |
| Breakfast | A glass of milk, bread with oil and some slices of cheese, an apple |
| Dinner | Arugula salad, turnip soup, spinach potatoes, roasted mackerel, fruit |
| Lunch | Slice of wholegrain bread with apricot jam |
| Dinner | Omelet with asparagus, loquat |
| third | |
| Breakfast | Hercules with Greek yogurt and strawberries, mint tea |
| Dinner | Tomato salad, fried chicken, chickpeas with spinach, persimmon jam |
| Lunch | Pear |
| Dinner | Scabbed, a slice of wholegrain bread with tomato, tuna with goat cheese, 2-3 apricots |
| Wednesday | |
| Breakfast | A glass of milk, a few slices of cheese, whole grain bread, a peach |
| Dinner | Gazpacho, omelet, fruit |
| Lunch | Cottage cheese with nuts and honey |
| Dinner | Broccoli omelet, zucchini puree, bunch of grapes |
| Thursday | |
| Breakfast | 100ml of orange juice, muesli, a glass of milk or herbal tea |
| Dinner | Couscous, mushrooms cooked with garlic, sardines, baked apple |
| Lunch | horchata |
| Dinner | Hummus, almond fish, 2-3 plums |
| Friday | |
| Breakfast | Carrot and apple juice, milk pudding |
| Dinner | Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit |
| Lunch | Bread and cheese, a handful of cherries |
| Dinner | Artichoke omelet, peach |
| Saturday | |
| Breakfast | Slice of wholegrain bread, tomato, mozzarella |
| Dinner | Roasted lamb, salad, rice, grapefruit |
| Lunch | Fruit salad |
| Dinner | Wholemeal bread, cheese with nuts, papaya |
| sunday | |
| Breakfast | Muesli, Greek yogurt, apple juice |
| Dinner | Tomato soup, fried salmon with cream sauce, salad, rice |
| Lunch | lean cheese, a slice of bread |
| Dinner | Lentils with vegetables, mint tea |