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 civilizations. And it’s not just nice words. In 2013, UNESCO included the Mediterranean diet in the intangible cultural heritage of mankind. In addition, the UN acknowledged that, strange as it may sound, this diet was on the verge of extinction.

What is the Mediterranean diet

Probably many now remembered the crunchy French baguettes with cheese, Italian pizza, pasta, wine and were a little taken aback. These products somehow don’t fit into what we’re used to hearing about healthy eating. In addition, it is hard to imagine that such a rich diet can serve as a prevention of 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 the food system that UNESCO has taken under its wing) has less and less in common with the diet of the modern inhabitants of the Mediterranean region every year. This diet is based on nutritional principles adhered to by the grandparents of modern Italians and their neighbors. In the last 50 years, the diet of the inhabitants of the Mediterranean has also fallen under the influence of globalization.

What a diet consists of

Originally, the Mediterranean diet was a set of foods that the poor in the region could afford. That is, this is food that people could collect in their gardens, fish in the sea and prepare cheap nutritious meals from it.

The traditional Mediterranean diet consists of the following food groups:

• plant foods (fruits, vegetables);
• wholemeal bread, cereals;
• olive oil;
• Fish and seafood.

Cereals and bread

Approximately 55-60% of the total energy value of the child is provided by food from 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. Somewhat later, the diet was expanded with rice and corn. But wheat and barley were traditionally on the menu, and oats were mostly used as fodder. 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 a 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 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, huge amounts of vitamins, micro and macro elements, essential oils and phytocomponents. And legumes, which have been grown in the area since ancient times, are a storehouse of plant proteins.

The presence of a large number of vegetables makes the diet useful for absolutely all organs and systems in the human body. Many 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 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 range of fruits in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular among the inhabitants of the sea. Researchers suggest that the Mediterranean tradition of finishing each meal with a fruit dessert has Greek roots. Another useful treat for the inhabitants of the region is honey. This storehouse of nutrients was borrowed from the Egyptians many centuries ago. But it is traditionally consumed in the Mediterranean in small meals, 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 have always loved and regularly consumed wine rich in phytocomponents. And as confirmed by the results of modern research, this product in moderate meals is useful 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 in a different way than today. It used to be customary to dilute this divine potion with water and add honey and spices to it.

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

Fish and seafood

Fish, seafood and algae have been the main food for the inhabitants of the coast since time immemorial. For centuries, they have served humans as a source of iodine, vitamin D, healthy fats and protein. But if before they used mostly fresh fish, today it is increasingly being replaced by less useful cans and semi-finished products from the diet.

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 appear often on the menu, if they appear. Red meat is generally very rarely consumed in the Mediterranean, usually 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 tradition of 13 countries located on the coast. This diet 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 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 the local population follows. Beginning in the second half of the twentieth century, researchers from around the world began to study more seriously the properties of this nutritional system and its effect on the human body.

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

Prevents cardiovascular diseases

Abandonment of red meat in favor of seafood, use of olive oil, huge amounts of fresh vegetables, fruits and a little red wine have made the Mediterranean diet incredibly healthy for the heart and blood vessels. By observing this nutritional system you can prevent hypertension, atherosclerosis, reduce bad cholesterol and increase good cholesterol, prevent excessive blood clots, as well as the development of atherosclerosis. In addition, the diet 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 pretty 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 life expectancy

This benefit is closely linked 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 Food Program are 20% less likely to have sudden death.

Prevents Alzheimer's and degenerative diseases

This dietary 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 pronounced antioxidant properties, improve blood flow to the brain, and improve its function. In addition, the Mediterranean diet has neuroprotective properties, making it an effective defense against stroke, peripheral neuropathy, and impaired brain function.

This diet system is considered to be very beneficial for the elderly as well as for 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 diseases. Studies have shown that this diet is very useful for smokers, because a special set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer

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

Protects against diabetes

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

Other useful features:

• improves thyroid 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 and also exercise do not have 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 little and little. The main focus is on plant foods and protein-rich fiber, which are useful for both burning fat and gaining muscle. Most Mediterranean recipes are a healthy mix of meat and plant foods, and contain the least harmful additives and sugars. Another advantage of this nutritional system is drinking plenty of fluids. After the diet, you must drink at least 6 glasses of clean, non-carbonated water a day. And water is, as you know, the best helper for weight loss and cleansing the body of toxins.

Nutritionists have developed a stricter diet for weight loss based on the Mediterranean diet. For example, there is a three-soup diet, the essence of which is consuming one of the traditional Mediterranean diet soups for lunch and dinner for a certain period of time (from one 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 on the menu. I have to 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 true information, there are many myths about it.

Myth 1: Eating a Mediterranean diet is expensive

In fact, adhering to the dietary principles of a true Mediterranean diet is not as expensive as some people think. Moreover, this diet was originally a set of foods from the diet of the Italian poor. For a modern person, in order to bring the diet closer to the Mediterranean diet, it is enough to introduce into the menu, for example, dishes of beans or lentils, which will serve as a source of plant proteins, as well as a focus on vegetables and whole grains. And these products are, by the way, much cheaper than many unhealthy, but so beloved semi-finished products.

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 established. For women, this is one glass of wine a day, for men - a maximum of two. Just by not exceeding these norms, one can count on the beneficial effects of red wine on the body, especially on the cardiovascular system.

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

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

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

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

Mediterranean people take food choices very seriously. They are thinking carefully about the menu for this week. And few will eat the finished dish in a hurry or in front of the TV. For the Mediterranean, food is an important part of life. But not the most important thing. Respect for the Mediterranean diet includes not only the use of a certain list of foods, but also respect for 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 cases healthier than animal fats. But there are products in this category 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 it to heat. And for frying, it is better to take other types, including peanuts, sunflower, corn, canola, cottonseed, saffron.

How to make the 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. To make the body move to a new menu painless, nutritionists advise following a few rules.

Eat more vegetables. Before transferring the body completely to Mediterranean food, it is advisable to gradually accustom it to the use of large amounts of vegetables. The easiest way is to replace the usual snacks with salads. For example, instead of a sandwich during the day, you can make a healthier salad with tomato, feta and a little olive oil.

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

Don’t skip breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet requires a real breakfast. That is, the first meal should consist of foods rich in fiber. The best choices are fruits and whole grains. Otherwise, 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. Finally, 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, it would be nice to pamper the body with shells, which also contain a huge amount of useful components.

One day of vegetarianism. This is another trick to help you train your body to eat like the real 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, it would be ideal to reduce its consumption to 450 g per month, and chicken is allowed about 1 kg in 30 days.

Eat real fat. The right fats, from the point of view of nutritionists and supporters of the Mediterranean diet, are olive oil, olives, avocados, nuts, seeds. From this food the body will get all the necessary fatty acids and avoid harmful saturated fats. The body needs to get used to olive oil procedures, replacing it with other more well-known 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 food system, cheeses (remember at least France with amazing blue cheeses or Italy with mozzarella or parmesan), yogurt (the most popular Greek) and other fermented dairy products are not excluded. But they should not be abused either. One glass of yogurt or milk and about 30 grams of cheese a day are considered healthy.

And for dessert - fruit. Ice cream, cakes with greasy creams, bakery products - all this is forbidden. Instead of these unhealthy desserts, the slender, healthy inhabitants of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other delicacies.

How to make a real menu

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

Recommended daily meals:

• vegetables - 100 g of leafy vegetables and 50 g of the rest;
• 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 (of 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 the week in the table

Monday
Breakfast	A glass of milk, bread with olive oil and a few slices of cheese, an apple
Dinner	Arugula salad, beet soup, spinach potatoes, roasted mackerel, fruit
Snack	A slice of wholemeal bread with apricot jam
Dinner	Omelet 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, slice of wholemeal bread with tomato, tuna with goat cheese, 2-3 apricots
Wednesday
Breakfast	A glass of milk, a few slices of cheese, whole grain bread, peaches
Dinner	Gazpacho, omelet, fruit
Snack	Fresh cheese with walnuts and honey
Dinner	Broccoli omelette, zucchini puree, grapes
Thursday
Breakfast	100 ml of orange juice, muesli, a glass of milk or herbal tea
Dinner	Couscous, stewed mushrooms with garlic, sardines, baked apple
Snack	Horchata
Dinner	Hummus, fish fish with almonds, 2-3 plums
Friday
Breakfast	Carrot and apple juice, milk pudding
Dinner	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Snack	Bread with cheese, a handful of cherries
Dinner	Artichoke omelette, peach
Saturday
Breakfast	Slice of wholemeal bread, tomato, mozzarella
Dinner	Roast lamb, salad, rice, grapefruit
Snack	Fruit salad
Dinner	Whole grain bread, cheese with walnuts, 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, roasted artichokes, stuffed eggplant, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, and a variety of fish and seafood dishes. All this and many other dishes are Mediterranean food. Based on the huge 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 set of foods, but a way of life, adhering to which you can significantly improve your health, get rid of extra pounds and turn into a connoisseur of healthy and tasty food. Many celebrities build their diet on the basis of the Mediterranean diet. They say beauty stars Penelope Cruz, Britney Spears and Cindy Crawford have been keeping fit for years with the help of this nutritional system.