The Mediterranean diet was not developed by researchers in science laboratories.
This nutrition program has evolved over the centuries and is a legacy 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 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 now many remembered the fresh French baguettes with cheese, Italian pizza, pasta, wine and a little surprise. For some reason, these products do not fit into what we hear about healthy eating. In addition, it is hard to imagine that such a rich diet could become a prevention for heart disease, cancer, diabetes and even for weight loss.
I must admit that there is nothing so surprising about this. In fact, the traditional Mediterranean diet (actually the food system that UNESCO was implementing) has less and less in common with the diet of the modern population of the Mediterranean region every year. This diet is based on the principles of nutrition followed by the grandmothers of modern Italians and their neighbors. For the last 50 years, the diet of the inhabitants of the Mediterranean has also been influenced by globalization.
What does the diet consist of
Originally, the Mediterranean diet was a combination of foods that could be purchased by the poor living in the region. This is food that people could collect in their gardens, fish in the sea and prepare cheap food dishes from it.
The traditional Mediterranean diet consists of the following food groups:
- Vegetable foods (fruits, vegetables);
- Cereal bread, cereals;
- Olive oil;
- Fish and seafood.
Cereals and bread
Approximately 55-60% of the total energy value of the diet is supplied from this group of foods. At all times, cereals are an important part of the diet of the inhabitants of the Mediterranean. These foods are a major source of carbohydrates in their diet, 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 to include rice and corn. Traditionally, wheat and barley were on the menu, and oats were mainly used for 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 to be a hallmark of the Mediterranean diet. It is a major source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. It is the olive oil that makes this diet unique and so beneficial to the body. Scientific studies prove that regular consumption of the product effectively protects against heart disease, senile dementia, olive oil acts as a natural antibiotic and anti-inflammatory. In addition, this product makes the Mediterranean diet healthy for the skin and internal organs.
Vegetables and legumes
Vegetables and legumes Vegetables are another important component of this ancient food system. They are an excellent source of fiber, with a huge amount of vitamins, micro and macro elements, essential oils and phytocomponents. Legumes, brought to the region from ancient times, are a storehouse of plant proteins.
The presence of large amounts of vegetables in the diet creates absolutely all the organs and systems of the human body. The traditional fruit of the Mediterranean has pronounced healing properties. Products in this category are useful for weight loss, lowering cholesterol, regulating the digestive system, maintaining a healthy intestinal microflora and improving the heart system. Rich in minerals and vitamins, it prevents anemia, strengthens the immune system, has antibiotic, antiviral and anti-cancer properties.
Fruits and honey
The temperate Mediterranean climate allows a variety of fruits to be grown in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular with the seaside population. Researchers suggest that the Mediterranean tradition that all meals ended with fruit dessert has Greek roots. Another useful delicacy for the inhabitants of the region is honey. This storehouse of nutrients was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean it is consumed in small portions and not on a daily basis.
Wine and grapes
Red wine is one of the ingredients used in the traditional Mediterranean diet. The people of the region have always loved and regularly consumed wines rich in phytonutrients. As the results of modern research have confirmed, this product is moderately beneficial for the heart system, immunity, as well as for the prevention of anemia and cancer. By the way, in ancient times wine was used differently in the Mediterranean than today. Before that it was customary to dilute this divine drink in water and add honey and spices.
Today it is allowed to drink 1-2 glasses a day.
Fish and seafood
Fish, seafood and seafood have been staple foods for coastal people since time immemorial. They have served people for centuries as a source of iodine, vitamin D, healthy fats and proteins. But if in the past they mainly used fresh fish, today it is increasingly being replaced by less useful canned foods 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 are not often seen in the menu. As a rule, red meat is very rarely consumed in the Mediterranean and usually in the form of traditional ham. In addition, sometimes dietary lean birds appeared on the tables.
Health benefits
The true food system of the Mediterranean is based on the dietary traditions of 13 coastal countries. This food system has been followed for centuries in Italy, Greece, Spain, southern France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. Only in the 1960s did researchers focus on the fact that the population of the Mediterranean region is less prone to heart disease, obesity, diabetes and cancer. In addition, their lifespan is much longer. As it turned out, the cause of this phenomenon lies in a special diet followed by the local population. From the second half of the twentieth century, researchers around the world began to study more seriously the characteristics of this food system and its impact on the human body.
The traditional Mediterranean diet consists of a large number of fresh fruits, fish, olive oil, which along with physical activity have a beneficial effect on health.
Prevents cardiovascular diseases
Abandoning red meat in favor of seafood, using olive oil, a huge amount of fresh vegetables, fruits and a bit of red wine in the Mediterranean diet made it incredibly healthy for the heart and blood vessels. Observing this nutritional system prevents hypertension, reducing atherosclerosis, lowering bad cholesterol and increasing good cholesterol, preventing blood clots, and developing atherosclerosis. In addition, food in accordance with the Mediterranean system improves blood circulation and strengthens blood vessels.
Supports energy
Many people pay attention to the fact that retirees from the Mediterranean countries look quite good at their age and lead a very active lifestyle. Researchers have linked this to proper nutrition. The traditional diet of these people is rich in a variety of nutrients that are a good source of energy and also promotes muscle tone.
Increases life expectancy
These benefits are closely linked to another benefit of diet - the ability to reduce the risk of heart disease and cancer. Research evidence suggests that followers of the Mediterranean program are 20% less likely to die suddenly.
Prevents Alzheimer's and degenerative diseases
This nutritional system helps to improve cognitive functions of the brain, reducing the risk of developing multiple sclerosis, Parkinson’s disease, dementia and Alzheimer’s disease. Researchers have linked this to the consumption of large amounts of olive oil and walnuts, which have pronounced antioxidant properties, improve blood circulation to the brain and improve its function. In addition, the Mediterranean diet has neuroprotective properties, which provides it with effective protection against stroke, peripheral neuropathy and impaired brain function.
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 diseases. Studies have shown that this diet is very beneficial 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 well-known benefits of the Mediterranean diet. According to scientific evidence, taking this diet can prevent some types of cancer, including cancer of the stomach, intestines and breast.
Protects against diabetes
The advantage of fiber-rich vegetables in the diet it is useful for the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this scheme is beneficial for people with diabetes because it lowers cholesterol levels, improves blood circulation and prevents capillary weakness.
Other useful features:
- Improves thyroid function;
- Regulates metabolic processes;
- Prevents rickets in children and osteoporosis in adults;
- Improves bone mineralization.
It is possible to lose weight with this diet
Studies have shown that people who follow a Mediterranean diet and also exercise do not have the problem of 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 fractional and small portions. The main focus is on fiber-rich plant-based foods and proteins that are beneficial for burning fat and building 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 food system is getting plenty of fluids. After the diet, you should drink at least 6 glasses of clean, real water daily. Water, as you know, is the best helper for weight loss and cleansing the body of toxins.
Dietitians have developed stricter weight loss diets based on the Mediterranean diet. For example, there is a three-soup diet, the essence of which is to take one of the traditional Mediterranean diet soups for lunch and dinner for a certain period of time (from one week to 21 days): gazapacho, minestrone or pesto. In addition to soups, you can include fish, low-fat cottage cheese, poultry and lots of vegetables on your menu during weight loss. And it must be said 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 true information, there are many myths about it.
Myth 1: Getting a Mediterranean diet is expensive
In fact, adhering to the principles of true Mediterranean diet nutrition is not as expensive as some people think. Moreover, this diet was originally a combination of foods from the diet of the Italian poor. For modern man, in order to bring the diet closer to the Mediterranean diet, it is enough to include in the menu dishes from beans or lentils, which serve as a source of vegetable protein, vegetables and grains. By the way, these products are much cheaper than many unhealthy, but so beloved to us semi-finished product.
Myth 2: Red wine is healthy in any quantity.
In fact, only moderate consumption of red wine is beneficial. What does "moderate" mean has long been established by experts. For women it is one glass of wine a day, for men - a maximum of two. Only without exceeding these norms can you rely 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 a huge amount of pasta. Traditional spinach of spaghetti or other pasta 55-60 g, while 80 g of spinach pasta is already considered very large. This amount of pasta will take up very little space on the plate. True followers of the Mediterranean diet will get most of the plate with fresh vegetables, salads, fish or diet meat.
They also rarely eat more than one slice of bread and also choose a whole grain product.
Myth 4: The Mediterranean diet consists of only a few portions of food.
The Mediterranean population takes food choices very seriously. They carefully consider the menu for the week. And a few of them will eat the finished dish in a hurry or in front of the TV. Food is an important part of life for the Mediterranean population. But not the most important. Adherence to the Mediterranean diet implies not only the use of a certain list of foods, but also the observance of a special lifestyle, an important part of which is high physical activity.
Myth 5: All vegetable oils are equally good.
Vegetable fats are often healthier than animal fats. But there are products in this category that are becoming less and less useful. The Mediterranean diet is better with the use of extra virgin olive oil or cold pressed peanut oil. Both products contain monounsaturated fatty acids known for their beneficial health properties. It is best to add olive oil to salads and do not overheat. And for burning it is better to take other types, including peanuts, sunflowers, corn, rapeseed, cotton seeds, cauliflower.
How to make your diet in the Mediterranean
You should never switch to a new power system. This advice does not lose relevance in the case of the Mediterranean diet. In order for the body to perceive the transition to a new menu as painless, nutritionists recommend following a few rules.
Eat more vegetables. Before the body moves completely to Mediterranean food, it is advisable to gradually get used to consuming large amounts of vegetables. The easiest way is to replace ordinary snacks with salads. For example, instead of sandwiches during the day, you can make a healthier salad with tomatoes, feta and a little olive oil.
In addition to salads, it is important to include more vegetable soup in your diet.
Do not miss breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet requires a proper breakfast. That is, the first meal should consist of fiber-rich foods. The best choices are fruits and grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, then it is better to use bread grains.
Seafood twice a week. And this is one of the favorite tips of every cardiologist. Sea fish and shellfish contain huge 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 good to pamper the body with shells, which also contain huge useful components.
One day of vegetarianism. This is another trick that will help you prepare 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 your 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, while chicken meat is allowed at about 1 kg in 30 days.
Eat the right fats. The right fats, according to nutritionists and followers of the Mediterranean diet, are olive oil, olives, avocados, nuts, seeds. From these foods the body will get all the necessary fatty acids and avoid harmful saturated fats. The body needs to get used to olive oil gradually, 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 get from other foods. The Mediterranean diet, as the most useful food system, does not exclude cheeses (remember at least France with its amazing blue cheese or Italy with mozzarella or Parmesan), yogurts (the most popular Greek) and other fermented dairy products. But neither should they be abused. One cup of yogurt or milk and about 30 grams of cheese a day is considered beneficial for health.
And for dessert - fruit. Ice cream, cakes with greasy creams, baked goods - all this is forbidden. Instead of these unhealthy desserts, the weak, 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 both very healthy and incredibly tasty. This is the case when we eat delicacies and at the same time lose weight, enhance health and improve appearance.
Recommended daily portion of food:
- Vegetables - 100 g of leafy vegetables and 50 g of other;
- Potatoes - 100 g;
- Beans - 100 g;
- Nuts - 30 g;
- Fruits - 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 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 dry red wine.
Sample the menu for a week in the table
| on Monday | |
| Breakfast | A glass of milk, bread with olive oil and a few slices of cheese, apples |
| Dinner | Argula salad, radish soup, spinach potatoes, baked mackerel, fruit |
| Snacks | Whole grain bread with apricot jam |
| Dinner | Omelet with asparagus, medlar |
| On Tuesday | |
| Breakfast | Hercules with Greek yogurt and strawberries, mint tea |
| Dinner | Tomato salad, fried chicken, pepper with spinach, persimmon jelly |
| Snacks | Pear |
| Dinner | Escalivada, slice of bread tomato bread, tuna with goat cheese, 2-3 apricots |
| On Wednesday | |
| Breakfast | One cup of milk, a few slices of cheese, whole grain bread, peaches |
| Dinner | Gazpacho, omelet, fruit |
| Snacks | Cottage cheese with nuts and honey |
| Dinner | Broccoli omelette, zucchini puree, bunches of grapes |
| Thursday | |
| Breakfast | 100 ml of orange juice, muesli, one cup of milk or herbal tea |
| Dinner | Couscous, stewed mushrooms with garlic, sardines, baked apples |
| Snacks | Horchata |
| Dinner | Hummus, fish with almonds, 2-3 plums of fish |
| Friday | |
| Breakfast | Carrot and apple juice, milk pudding |
| Dinner | Garlic soup, pesto gnocchi, fried dorado, endow salad, fruit |
| Snacks | Bread with cheese, a handful of cherries |
| Dinner | Artichoke omelette, peach |
| Saturday | |
| Breakfast | Whole grain bread slices, tomatoes, mozzarella |
| Dinner | Baked lamb, salad, rice, grapefruit |
| Snacks | Jili salad |
| Dinner | Whole grain bread, cheese with nuts, papaya |
| Sunday | |
| Breakfast | Muesli, Greek yogurt, apple juice |
| Dinner | Tomato soup, fried salmon with sour cream sauce, salad, rice |
| Snacks | Low-fat cheese, a slice of bread |
| Dinner | Lentils with vegetables, mint tea |
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 of this and many other dishes are Mediterranean food. Based on the huge list of foods allowed in the diet, creating an original menu for a week or more is not at all difficult. But it is important to keep in mind that your daily meal plan should consist of 4-5 dishes.
The Mediterranean diet is not only a combination of foods, but also a lifestyle, the observance of which will significantly improve your health, get rid of extra pounds and become a connoisseur of healthy and tasty food. Many celebrities build their nutrition system based on the Mediterranean diet. They say star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been in shape for years with the help of this food system.