Mediterranean diet

The Mediterranean diet was not developed by researchers in science laboratories.This nourishing program has evolved over the centuries and is the heritage of different cultures and civilizations. And these are not just nice words. In 2013, UNESCO listed the Mediterranean Diet as an Intangible Cultural Heritage of Humanity. Moreover, the UN acknowledged that, no matter how strange it may sound, this diet was on the verge of extinction.

What is the Mediterranean Diet

Perhaps, many now remembered fresh French baguettes with cheese, Italian pizza, pasta, wine and were a little surprised. Somehow, 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 could serve as a prevention of heart disease, cancer, diabetes, and even be beneficial for weight loss.

I must admit that there is nothing surprising in such a surprise. In fact, the traditional Mediterranean diet (actually the nutrition system that UNESCO took under its 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

Initially, the Mediterranean diet was a group of foods that the poor living in the region could afford. That is, this is food that people can 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 food (fruits, vegetables);
• whole grain breads, cereals;
• olive oil;
• Fish and seafood.

Cereals and bread

Approximately 55-60% of the total energy value of the diet is provided by foods from 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 entered 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 hallmark of the Mediterranean diet. It is the main source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. Olive 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. 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 serve as an excellent source of fiber, a large amount of vitamins, micro- and macronutrients, essential oils and phytocomponents. And legumes, which have grown in the region since ancient times, are a storehouse of plant proteins.

The presence of a large number of vegetables makes the diet beneficial for absolutely all organs and systems in the human body. Many of the traditional Mediterranean fruits have pronounced medicinal properties. This category of products is useful for weight loss, lowering cholesterol, regulating the digestive system, maintaining a healthy intestinal microflora and improving the cardiac 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 a wide 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 the inhabitants of the coast. Scholars suggest that the Mediterranean tradition of completing every meal with a fruit dessert has Greek roots. Another useful delicacy 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 consumed in small portions and not every day.

Wine and grapes

Red wine is one of those ingredients with which the traditional Mediterranean diet is known. The inhabitants of the region at all times loved and regularly consumed wine rich in phytocomponents. And as modern research results confirm, this product in moderation 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 drink a day.

Fish and seafood

Fish, seafood and seaweed have been staple foods for coastal dwellers since ancient times. They have served humans for centuries as a source of iodine, vitamin D, healthy fats and proteins. But if before they used mainly fresh fish, today it is increasingly being replaced by diet with canned foods and semi-finished products less useful.

Meat in the Mediterranean diet

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

Health benefits

The true Mediterranean food system is based on the dietary 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 was only in the 1960s that 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 lifespan is much longer. As it turned out, the reason for this phenomenon lies in the special diet that respects the local population. Beginning in 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 large amounts of fresh fruits, fish, olive oil, which, along 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 large amount 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 clotting, and develop atherosclerosis. In addition, food 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 quite 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 support muscle tone.

Increases longevity

This benefit is closely linked to another benefit of diet - the ability to reduce the risk of heart disease and cancer. Research evidence confirms that those who follow the Mediterranean Food Program are 20% less likely to have sudden death.

Prevents Alzheimer's and Degenerative Diseases

This nutritional system helps improve cognitive brain functions, 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 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 function.

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

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 diseases. Studies have shown that this diet is very beneficial for smokers, as a special group of foods prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer

This is one of the most popular benefits of the Mediterranean diet. Scientific evidence suggests that eating this diet can prevent several types of cancer, including stomach, intestinal and breast cancer.

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. Moreover, eating according to this scheme is beneficial for people who already suffer from diabetes, as it lowers cholesterol concentration, improves blood circulation and prevents capillary fragility.

Other useful features:

• 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, have no problems with being overweight. And all because this system is based on the principles of proper and healthy eating.

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

Nutritionists have developed stricter diets for weight loss 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 one week to 21 days): gazpacho, minestrone or pesto. In addition to soups, during the weight loss period, the menu may include fish, low-fat cottage cheese, poultry and lots of vegetables. 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 in addition to the real information, there are many myths about it.

Myth 1: Eating a Mediterranean diet is expensive

In fact, adhering to the nutritional principles of a truly Mediterranean diet is not as expensive as some people think. Moreover, this diet was originally a group 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 include in the menu, for example, dishes from beans or lentils, which will serve as a source of vegetable protein, as well as focus onvegetable vegetables and cereals. And these products, by the way, are much cheaper than many of the unhealthy products, but so dear to us semi-finished.

Myth 2: Red wine is healthy in any quantity.

In reality, only moderate consumption of red wine is beneficial. And what does "moderate" mean, experts have long defined. For women, this is a glass of wine a day, for men - a maximum of two. 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 great ration 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 g, and a serving of 80 g pasta is already considered too large. This amount of pasta on the plate will take up very little space. True fans of the Mediterranean diet will get the most out of the dish with fresh vegetables, salads, fish or dietary meat.

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

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

Mediterranean people take food choice very seriously. They think carefully about the menu for the week. And few will eat the finished 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. Compliance with the Mediterranean diet involves not only the use of a certain list of foods, but also the observance of a particular way of life, an important part of which is high physical activity.

Myth 5: All vegetable oils are just as 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 unsaturated fatty acids, which are known for 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 varieties, including peanuts, sunflower, corn, rapeseed, cotton seed, flower petals.

How to make your own Mediterranean diet

You should never switch to a new power system suddenly. 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 following a few rules.

Eat more vegetables. Before transferring the body completely to the Mediterranean diet, it is advisable to gradually get used to using a large amount of vegetables. The easiest way is to replace your usual meals with salads. For example, instead of sandwiches during the day, you can make a healthier salad with tomatoes, slices and a little olive oil.

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

Do not skip breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet requires 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, then it is better to use whole grain bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. Above all, sea fish and shellfish contain a large 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 much, the main thing is that they are seafood. In addition to that, it would be good to pamper the body with shellfish, which also contain a large amount of useful ingredients.

A day of vegetarianism. This is another trick to help train your body to eat like a real Mediterranean. Once a week, animal products should be completely excluded from the diet. Eat beans, whole grains and lots of vegetables instead. 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 450 g per month, and chicken meat is allowed about 1 kg in 30 days.

Eat the right fats. The exact fats, from the point of view of nutritionists and proponents 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 get used to olive oil gradually, replacing it with other more popular types of vegetable fats.

Do not 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 system of nutrition, cheeses are not excluded (remember at least France with its wonderful blue cheeses or Italy with its mozzarella or parmesan), yogurts (the most popular Greek ones) and productsother fermented milk. But they should not be abused either. A glass of yogurt or milk and about 30 grams of cheese a day are considered beneficial to health.

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

How to create the right menu

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

Recommended daily portions of food:

• vegetables - 100 g leafy vegetables and another 50 g;
• potatoes - 100 g;
• legumes - 100 g;
• 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;
• cereals - 50-60 g pasta or rice, 25 g bread;
• dairy products - 1 glass of milk or yogurt, 30 g of cheese;
• eggs - 1 piece;
• wine - 125 ml dry red wine.

Sample menu for a week at the table

Monday
BREAKFAST	A glass of milk, bread with olive oil and a few slices of cheese, an apple
dinner	Arugula salad, turnip soup, spinach potatoes, roasted mackerel, fruit
Snack	Slice whole grain 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 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
dinner	Gazpacho, omelette, fruit
Snack	Cottage cheese with nuts and honey
dinner	Broccoli omelette, zucchini puree, a bunch of grapes
Thursday
BREAKFAST	100 ml of orange juice, muesli, a glass of milk or herbal tea
dinner	Couscous mushrooms, boiled with garlic, sardines, baked apples
Snack	Horchata
dinner	Hummus, angler fish with almonds, 2-3 plums
Friday
BREAKFAST	Carrot and apple juice, milk pudding
dinner	Garlic soup, nocchi pesto, fried dorado, endive salad, fruit
Snack	Bread with cheese, a handful of cherries
dinner	Artichoke omelette, peach
Saturday
BREAKFAST	Slice bread with cereal, tomatoes, mozzarella
dinner	Roast lamb, salad, rice, grapefruit
Snack	Fruit salad
dinner	Cereal bread, cheese with nuts, papaya
Sunday
BREAKFAST	Muesli, Greek yogurt, apple juice
dinner	Tomato soup, fried salmon with sour cream, salad, rice
Snack	Low-fat cheese, a slice of bread
dinner	Lentils with vegetables, mint tea

Canned olives, roasted artichokes, stuffed eggplant, boiled 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. Based on the large list of foods allowed in the diet, it is not at all difficult to create original menus for a week or longer. But it is important to consider that your daily meal plan should consist of 4-5 meals.

The Mediterranean diet is not just a group of foods, but a lifestyle, adhering to which you can significantly improve your health, get rid of extra pounds and become a connoisseur of healthy and tasty food. Many celebrities are building their nutrition system based on the Mediterranean diet. They say the beauties of stars Penelope Cruz, Britney Spears and Cindy Crawford keep themselves in shape for years with the help of this nutritional system.