The beauty of the Mediterranean diet is that it is not a diet but the principles of a balanced diet.
As a rule, almost any diet requires serious restrictions, it is desirable to carry out under the supervision of a doctor and has contraindications. The Mediterranean diet is suitable for everyone, including children, pregnant women and the elderly. Even if you have allergies or intolerances to certain foods, they are easily replaced by others. You won't be hungry and stressed. On the contrary, you will enjoy your meal immensely. It is not in vain that the inhabitants of these regions have excellent health and a cheerful disposition.
The Mediterranean diet is a lifestyle that allows you to be fit, rarely get sick and prolong youth. Study the principles of the Mediterranean diet, thinking about adjusting the diet to proper nutrition.
In 2010, the Mediterranean diet received official UNESCO status as the intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we turn to history, we can see that all the main components of this diet were already present in the gastronomic culture of Ancient Greece, and then Ancient Rome. Plenty of vegetables and fruits, seafood, olive oil, legumes, limited meat and sweets. That is, plant foods rich in vitamins, minerals and fiber, high-quality protein, healthy fats and slow carbohydrates. It activates metabolism, improves digestion, strengthens all functional systems of the body, slows down the aging process thanks to antioxidants, increases the production of hormones of joy, promotes beauty and harmony. But the most important thing is that they always let themselves feel good. But while vegetarianism is not very common in Mediterranean countries, there are hardly any dishes made from red meat, as well as those that are too heavy.
Scientists from the Harvard School of Public Health studied the health effects of the Mediterranean diet and concluded that "Mediterranean dietary traditions, regular exercise, and smoking cessation can prevent more than 80% of coronary heart disease, 70% of strokes, and 90% of diabetes. " they were. in summer".
The term itself originated in the 50s of the twentieth century, introduced by a doctor who was a professor at the University of Minnesota Ansel Keys. He landed in Italy with a group of American soldiers in 1945. Observing the natives, Keys found that they were less likely to suffer from problems with the cardiovascular system and had a longer life expectancy than in their homeland. He suggested and later proved that it was the result of a lifestyle and diet system. A little earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi linked nutrition and sensitivity with diseases such as diabetes, obesity and bulimia, which is why he is called the "father" of the Mediterranean diet. And Ansel Keys stayed on the beach in Italy and lived to be 100.
Let's list the pros of the Mediterranean diet.
It strengthens the cardiovascular system. Omega fatty acids from olive oil, nuts, seeds, certain types of vegetables and fruits keep blood vessels clean and supple.
It prevents or treats diabetes, as the diet is dominated by foods with a low glycemic index and almost no sugar is used, which means fast carbohydrates.
Foods rich in fiber are present in every meal, guarantee a good metabolism, help to smoothly reduce weight and maintain positive dynamics over time, improve the state of the nervous system, improve mood and stimulate brain activity.
Many foods in the Mediterranean diet support the synthesis of endorphins, dopamine, serotonin and tryptophan, which are called happiness hormones. This reduces the risk of developing Parkinson's disease, Alzheimer's and dementia later in life.
Chatting with friends, long Sunday dinners with family, picnics in nature, cooking together are all part of the culture of Mediterranean countries, and it is beneficial to bring them into daily life in order to minimize stress and anxiety and reinforce positivity.
Prolongs youth and beauty thanks to flavonoids and antioxidants. They reduce the damage from the oxidative process, which worsens both the internal and external condition. Selenium, manganese, zinc, vitamins A and E tighten the skin and make the hair shiny and thick.
The Mediterranean diet has practically no disadvantages.
It helps you switch to proper nutrition and improve your health. It is not seasonal, time limited and means a rich menu. The only downside is that it cannot lose weight quickly.
But, in fact, it turns into a plus. Dramatic weight loss is often traumatic for the body: we experience stress from a sharp change in regimen, a tangible loss of the usual daily calorie intake. The body reacts unhealthy, declines in strength, immunity and mood, chronic diseases aggravate, or new ones arise if the diet is not controlled.
Yes, for a while, the weight quickly disappears, but the brain turns on the mode of protection against possible hunger and manages to store body fat in reserve, even from low-calorie food. Therefore, most often after the end of the diet, the weight returns, and sometimes even increases.
This does not happen with the Mediterranean diet. You will not see rapid changes, but be patient. You will notice the first results in a few months. You need to eat five times a day in small portions - so that you do not feel hunger, and the body receives all the necessary nutrients. Gradually, a rational diet will restart the body's functional systems, metabolism will improve, and weight will return to normal. Add physical activity, at least long walks, and the effect will be noticeable.
The list of approved products is extensive. Nutritionists identified them (60%) in a pyramid based on sources of complex carbohydrates, high-quality fats and vegetables. The first includes whole grains, durum wheat pasta, whole wheat bread, nuts and seeds, and legumes. Products of this group should be on the menu every day.
All kinds of vegetables are offered. Look specifically for leafy vegetables like spinach and kale and those with minimal starch like eggplant and zucchini, cauliflower and broccoli, tomatoes, bell peppers, and fennel. The WHO recommended daily intake of vegetables – 6 servings per day – is based on the exact amount of vegetables in the Mediterranean diet.
Previously, in the absence of modern technologies for preserving vegetables, cooking was based on the principle of seasonality. Unfortunately, in our conditions, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike imported ones, shock freezing, carried out at the peak of maturity a few hours after harvest, preserves almost all the vitamins in them. The freshness of vegetables in winter and spring is a rather arbitrary concept. Manufacturers take into account the long travel and storage they handle with chemicals.
Chickpeas, lentils and beans contain complete plant protein, a rich complex of nutrients and fiber. They saturate well and create a feeling of satiety for a long time. A wide variety of balanced meals can be prepared with leguminous vegetables. Thick, rich soups will warm you up in cold weather, and salads are a great dinner option. Try eating vegetables and legumes for dinner two to three times a week.
Chickpeas, mini broccoli, mini cauliflower and jasmine rice with truffle oil
Materials:
- Chickpeas (chickpeas) Bonduelle 1 can (310 g).
- Mini broccoli Bonduelle 1 pack (300 g).
- Cauliflower mini Bonduelle 1 pack (300 g).
- Jasmine rice 200 gr.
- Basil 40 gr.
- 1 teaspoon of curry
- Olive oil 20ml.
- Salt to taste.
Recipes:
- Cook the rice according to the instructions. Add curry, mix.
- Heat the olive oil in a pan and lightly sauté the cabbage and broccoli.
- Combine cabbage, chickpeas and rice, mix. Salt if needed. Garnish with basil leaves before serving.
Pasta is not bad if it is made from flour: it is low in calories, has a rich vitamin and mineral composition and is easily digestible. Also, like cereals, pasta is one of the main sources of B vitamins. Pasta made from unrefined flour gives the body energy, it is recommended to be consumed, for example, before physical activity.
Of course, all the benefits may be voided if you accompany the dish with a fatty sauce or serve it as a side dish for meat - such a serving has nothing to do with Mediterranean traditions. Light sauces based on olive oil, vegetables, fish and seafood will be the right choice for pasta.
Spaghetti with mini broccoli and pine nuts
Materials:
- Broccoli package (300 g).
- Spaghetti 250 gr.
- Pine nuts 40 gr.
- Olive oil 20ml.
- Ricotta 100 gr.
- Salt to taste.
Recipe:
- Cook spaghetti until al dente.
- Boil the broccoli according to the instructions.
- Put 100 g of broccoli in a blender. Mix with ricotta and olive oil.
- Mix spaghetti sauce and remaining broccoli, salt and heat in a saucepan over low heat for 2 minutes.
- Toast the pine nuts in a dry skillet and sprinkle over the spaghetti before serving.
Olive oil, the alpha and omega of the Mediterranean diet, is the gastronomic symbol of this region. Olives began to be consumed here thousands of years ago. Unprocessed, they taste very bitter, so they are salted or squeezed from oil.
This is because of oleuropein, a phenolic compound that determines the benefits of olives, along with omega fatty acids and vitamin E. Phenols are powerful antioxidants, have antibacterial and anti-inflammatory properties, and fight free radicals. Scientists have found that 2-4 tablespoons of olive oil per day significantly reduces the risk of coronary heart disease.
Vitamin F has been mentioned, don't be surprised. Not many people know that essential fatty acids have a common name - vitamin F. These are archidonic, linoleic and linolenic acids. The human body does not produce them and gets them only with food.
But remember that not all olive oil is created equal. The best is extra tax, which is a cold-pressed oil produced by mechanical means. Its acidity, that is, the content of organic acids, does not exceed 0. 8%. During the production process, this oil completely retains vitamins and antioxidants, and should be stored in dark glass bottles at room temperature. It should not be heat treated.
Add olives wherever you want: in salads, soups, main dishes, pies, toast or omelets. Olives have a salty taste, dishes with them do not require additional salting, which will reduce the amount of salt consumed. Get inspired by our selection of olive recipes.
The second step of the pyramid is the sources of the right protein, which is 30% in the Mediterranean diet. Part of the body gets protein from plant foods, most fish and seafood, natural yogurt, cottage cheese, low-fat cheeses (goat and sheep milk cheeses are especially popular), white meat (chicken, turkey, rabbit) and eggs. . Foods in this group should be eaten three to four times a week.
Fish should be eaten several times a week, not just on Thursdays, as bequeathed by the Book of tasty and healthy food. If you choose between river and sea, choose the second and oily varieties. With it, you will get not only protein, but also Omega 3 acids, iodine, which is rarely found in food, and an excellent complex of vitamins: vitamins A, E, D, C, B, dense structure of muscle fibers. Therefore, they begin to be digested immediately, which makes fish an ideal dietary product.
Talking about fish often leads to complaints that it is expensive and it is almost impossible to buy good fish. Let's clear up these exciting questions.
Indeed, few people manage to buy freshly caught fish. In this case, do not be afraid of deep freezing, as with vegetables. Follow the defrosting rules: On the bottom shelf of the refrigerator, it will last 10-12 hours and preserve all the nutrients. Again, as with vegetables, make sure that there are no ice crystals in the package when purchasing. It is evidence that the fish was stored incorrectly: the temperature regime was not observed. Do not freeze the fish yourself.
Fish is an expensive product in all countries, but there is a way out here too. If you can't afford salmon or tuna fillets, buy more affordable varieties: cod, mackerel, pink salmon, herring, flounder, flounder, saury, sardines. In principle, most families in Mediterranean countries cook from this type of fish, the dishes made with them are very tasty and diverse. Many people ignore canned tuna, but to no avail: it's much more economical than fresh and just as healthy if made in its own juice, not oil. Cooking salads with it is a pleasure: you do not need to bother with cutting.
Cod fillet with corn
Materials:
- Young corn Bonduelle 1/3 can (140 g).
- Cod fillet 200 gr.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- 2 pinches of lemon zest.
- Lemon juice 1 teaspoon
- Any greens to taste.
- Arugula for serving.
- Pepper and salt to taste.
Recipe:
- Dry the cod fillets, remove the bones with tweezers and put the fish on a baking sheet. Then lightly sprinkle with lemon juice, rub with a mixture of salt-pepper spices and lemon zest, and bake in the oven at 180 degrees for 15-25 minutes, depending on the size of the fillet.
- Cut the cherry in half, cut the radishes into slices. Chop the herbs.
- Put the finished cod fillet on a serving plate. Place a side dish of corn, tomatoes, radishes and herbs near it. Garnish with arugula.
The same goes for seafood: we won't be targeting lobster, oysters and lobsters, let's take a closer look at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not a complete list of the minerals they contain and low calorie content. Shrimp are rich in vitamin B12 - it participates in the production of hemoglobin, and in mussels - vitamin E, which protects cell membranes from destruction.
The last 10% includes red meat, animal fats and simple carbohydrates, which are recommended not to be eaten more than once a week. Try to cook the meat softly - stew or bake and fry on the grill without oil. Without sweets, life is deprived of sweet joy, but still choose healthy desserts. Use a minimum of sugar, the natural sweetness of fruits, honey and even vegetables is enough. For example, young corn itself is sweet, the sweets with it are tasty and original, and you can also eat it straight from the can.
Young corn fruit salad
Materials:
- Young corn Bonduelle 1 can (340 g).
- Blueberries 70 gr.
- Strawberry 70 gr.
- Raspberry 70 gr.
- Orange 1 pc.
- Walnut 80 gr.
- Natural yogurt 400 ml.
Recipe:
- Peel the peel of the orange. Cut the orange into slices.
- Empty the corn bin. Stir in corn and strawberries.
- Chop the walnuts and add them to the yogurt, mix.
- Put the young corn fruit salad in small bowls, add the walnut yogurt. Serve with a slice of orange.
Finally, a few words about spices.
Aromas of sunny heat and Mediterranean gardens are found in rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable seasonings that the region's chefs have used for centuries. A mixture of allspice, Provencal or Italian herbs will fill the dishes with meaning and interesting nuances. In addition, they will allow you to use less salt - the brightness of the spices is enough for a full-fledged taste.
There are almost no prohibited foods in the Mediterranean diet, and their list matches the list given by all nutritionists. This is fast food and any "junk" food, industrial semi-finished products, sauces, desserts with preservatives and flavor enhancers.
Drink lots of water, don't neglect a glass of dry red wine (but no more! ) and be healthy!