Mediterranean diet

The Mediterranean diet was not developed by researchers in scientific laboratories.This nutritional program has evolved over the centuries and is the 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 Humanity. In addition, the United Nations also admits that, no matter how strange it sounds, this diet is on the verge of extinction.

What is the Mediterranean diet?

Perhaps, many people now remember the crispy French baguettes with cheese, Italian pizza, pasta, wine and a little surprise. Somehow, these products don't match up with what we're used to hearing about healthy eating. In addition, it is difficult to imagine that such a rich diet could help prevent cardiovascular diseases, cancer, diabetes, and even help with weight loss.

I must admit that there is nothing surprising in such a surprise. In fact, the traditional Mediterranean diet (which is essentially a nutritional system implemented by UNESCO) every year bears less and less resemblance to that of the modern inhabitants of the Mediterranean region. This diet was based on nutritional principles that were observed by the grandparents of modern Italy and neighboring countries. Over the past 50 years, the Mediterranean diet has also been influenced by globalization.

What does the diet include?

Originally, the Mediterranean diet was a set of foods that the poor people living in the area could afford. That is, this is food that people can gather in their gardens, fish in the sea and make inexpensive nutritious dishes from it.

The traditional Mediterranean diet includes the following food groups:

• vegetable food (fruits, vegetables);
• wholegrain 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, grains have always been an important part of the diet of the inhabitants of the Mediterranean. In their diet, these foods are the main source of carbohydrates, as well as many vitamins and minerals. In the most ancient times, under the influence of Egypt, wheat reached the Mediterranean and became one of the main crops. Some time later, rations were extended to rice and corn. But traditionally, wheat and barley were still on the menu, and oats were used mainly as fodder. Thanks to its grain-based 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. It is olive oil that makes this diet unique and very beneficial for the body. Scientific research confirms that regular consumption of the product is effective against heart disease, senile dementia, and olive oil acts 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 beans

Vegetables and Legumes Another important component of this ancient food system were vegetables. They serve as an excellent source of fiber, a large amount of vitamins, micro and macro elements, essential oils and plant components. And legumes, which have been grown in the region since ancient times, are a storehouse of vegetable protein.

The presence of a large number of vegetables makes the diet useful for all organs and systems in the human body. Many traditional fruits of the Mediterranean have pronounced medicinal properties. This product is used to lose weight, lower cholesterol, regulate the digestive system, maintain a healthy intestinal microflora and improve the cardiovascular 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 for a wide variety of fruits to be grown in the area. Grapes, pears, figs, dates, pomegranates, apples, quince, oranges and many other fruits are very popular among coastal residents. The researchers suggest that it is a Mediterranean tradition to end each meal with a fruit dessert of Greek origin. 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 amounts and not daily.

Grape wine

Red wine is one of the ingredients for which the traditional Mediterranean diet is recognized. The inhabitants of the region have always loved and regularly drank wine rich in phytocomponents. And as the results of modern research have confirmed, this product in moderate amounts is beneficial for the cardiovascular system, immunity, as well as the prevention of anemia and cancer. By the way, in ancient times in the Mediterranean, wine was used in a different way than it is today. In the past, people used to dilute this holy drink with water and add honey and spices.

Today is allowed to drink 1-2 glasses of water per day.

Fish and seafood

Fish, seafood and seaweed have been the staple food of coastal inhabitants since time immemorial. They have served humans for centuries as a good source of iodine, vitamin D, healthy fats, and protein. But if in the past they mainly used fresh fish, today it is increasingly being replaced from the diet by canned foods and less useful 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 from this category do not frequently appear on the menu, if at all. As a rule, red meat is very rarely consumed in the Mediterranean, and as a rule, in the form of traditional ham. In addition to him, a lean bird on a diet occasionally appears on the table.

Health benefits

The Mediterranean food system is actually based on the dietary traditions of the 13 countries located on the 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 turned their attention to the fact that residents of the Mediterranean region were less prone to cardiovascular diseases, obesity, diabetes, and cancer. In addition, their lifespan is much longer. As it turns out, the reason for this phenomenon lies in the special diet that the locals adhere to. Starting from the second half of the twentieth century, researchers from all over the world began to study more seriously the functionality of this nutritional system and its effects on the human body.

The traditional Mediterranean diet includes large amounts of fresh fruit, fish, and olive oil, combined with physical activity to promote health.

Prevent cardiovascular disease

Giving up red meat for seafood, using olive oil, large amounts of fresh vegetables, fruit and a little red wine has made the Mediterranean diet incredibly healthy for the heart. and blood vessels. Observing this nutritional system can prevent hypertension, atherosclerosis, reduce bad cholesterol and increase good cholesterol, prevent too many blood clots, as well as the development of atherosclerosis. In addition, nutrition according to the Mediterranean system improves blood circulation and strengthens blood vessels.

Energy support

Many people pay attention to the fact that retirees from Mediterranean countries look quite good for their age and lead a very active lifestyle. The researchers suggest that this is due to proper nutrition. The traditional diets of these people are rich in nutrients, which serve as a great source of energy and support for lean muscle.

Increased longevity

This benefit is closely related to another benefit of the diet – its ability to reduce the risk of heart disease and cancer. Research evidence confirms that people who follow the Mediterranean Nutrition Program have a 20% lower risk of sudden death.

Prevent Alzheimer's and degenerative diseases bệnh

This nutritional system helps improve cognitive functions of the brain, reducing the risk of developing multiple sclerosis, Parkinson's disease, senile dementia and Alzheimer's disease. The researchers suggest that this is because consuming large amounts of olive oil and nuts, which have pronounced antioxidant properties, improve blood flow to the brain, improving its function. Additionally, the Mediterranean diet has neuroprotective properties, making it an effective protective measure against stroke, peripheral neuropathy, and impaired brain function.

This food system is considered very beneficial for the elderly, as well as those with a low stress tolerance.

Protection against respiratory diseases

Recently, researchers are finding increasing 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 particular set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduce the risk of cancer

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

Protection against diabetes tiểu

The predominance of fiber-rich vegetables in the diet makes it beneficial for the prevention of diabetes. Fiber helps regulate blood sugar levels. In addition, following this diet is beneficial for people who already have diabetes, as it lowers cholesterol levels, improves blood circulation and prevents the thinning of capillaries.

Other beneficial properties:

• improve the functioning of the thyroid gland;
• regulate metabolism;
• prevent rickets in children and osteoporosis in adults;
• Improves bone mineralization.

Is it possible to lose weight with this diet?

Studies show that people who follow the Mediterranean diet, and also exercise, have no problem with being overweight. And all because this system is based on the principles of proper and healthy nutrition.

The basic rules of the Mediterranean diet are to eat in portions and in small portions. Focus mainly 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 plant foods, and contain a minimum of harmful additives and sugar. Another advantage of this nutritional system is drinking plenty of fluids. According to the diet, you must drink at least 6 glasses of filtered water daily. And water, as you know, is the best assistant for weight loss and cleansing the body of toxins.

Nutritionists have developed more rigorous weight loss diets based on the Mediterranean diet. For example, there is the Three Soup diet, the essence of which is to consume one of the traditional soups of the Mediterranean diet at lunch and dinner for a certain period of time (from one week to 21date): gazpacho, minestrone or pesto. In addition to soup, during the weight loss phase, you can add fish, low-fat cheese, poultry and a variety of vegetables to 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 very healthy. But aside from honest information, there are many myths about it.

Myth 1: Eating the Mediterranean diet is expensive

In fact, following the nutritional principles of a Mediterranean diet really isn't as expensive as some people think. Furthermore, this diet was originally a collection of foods from the diets of the poor in Italy. For a modern person, to bring his diet closer to the Mediterranean diet, it is enough to include in the menu dishes from beans or lentils, which will be a source of vegetable protein. , as well as a focus on plant-based vegetables and whole grains. And by the way, these products are much cheaper than many unhealthy, yet so loved semi-finished products.

Myth 2: Red wine is healthy in any quantity.

In fact, only moderate drinking of red wine is beneficial. And what "moderate" means, experts have long determined. For women, this is one drink per day, for men - up to two drinks. Only if these norms are not exceeded, one can count on the beneficial effect of red wine on the body, especially on the cardiovascular system.

Myth 3: A large serving of pasta and lots of bread is the Mediterranean diet.

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

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

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

Mediterranean people take their food choices very seriously. They carefully think about the menu for the week. And few of them 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 thing. Adherence to the Mediterranean diet involves not only the use of certain food lists, but also adherence to a particular way of life, an important part of which is high physical activity.

Myth 5: All vegetable oils are equally good.

In many cases, vegetable fats are 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 their many health benefits. It is best to add olive oil to the salad and not expose it to heat. And for frying, it is better to take other varieties, including peanut, sunflower, corn, rapeseed, cottonseed, safflower.

How to follow the Mediterranean diet

You should not switch to a new electrical system suddenly. This advice does not lose relevance in the case of the Mediterranean diet. In order for the body to feel the transition to a new menu easily, nutritionists recommend following some rules.

Eat more vegetables. Before switching completely to Mediterranean food, it is advisable to gradually get used to the use of large amounts of vegetables. The easiest way is to replace your usual snacks with a salad. For example, instead of the sandwich of 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 plenty of vegetable soups in the diet.

Don't skip breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet requires a consistent breakfast. That is, the first meal should include foods rich in fiber. The best choices are fruits and whole grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, then you are better off with whole grain bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, sea fish and shellfish contain large amounts 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 fish doesn't really matter, what matters is it's seafood. In addition, for her, it would be good to pamper the body with shellfish, they also contain a large amount of useful components.

A day of fasting. Here's another tip to help you 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 your body gets used to this regimen, you can add another fasting day. For red meat, ideally, intake should be reduced to 450 g per month and chicken allowed about 1 kg for 30 days.

Eat the right fats. From the point of view of nutritionists and followers of the Mediterranean diet, fats are precisely olive oil, olives, avocados, nuts, seeds. From these foods, the body will get all the essential fatty acids and avoid harmful saturated fats. The body should gradually get used to olive oil, replacing it with other more familiar vegetable fats.

Don't forget about dairy products. Dairy products contain certain substances that the body cannot get from other foods. In the Mediterranean diet, which is the most useful nutritional system, does not exclude cheese (at least remember France with great blue cheese or Italy with mozzarella or parmesan cheese), yogurt (common variety)of Greece) and other fermented dairy products. But they shouldn't be abused either. A glass of yogurt or milk and about 30 grams of cheese per day is considered healthy.

And for dessert - fruit. Ice cream, cakes with cream, pies - all this is prohibited. Instead of these unhealthy desserts, the slim, healthy inhabitants of the Mediterranean choose strawberries, fresh figs, grapes, apples, and other fruits.

How to make the right menu

Mediterranean cuisine is special in that it is healthy and incredibly delicious. This is the case when we eat delicious food, at the same time lose weight, improve health, improve appearance.

Recommended daily servings of food:

• vegetables - 100 g of leafy vegetables and 50 g of others;
• 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 (your choice);
• fish (or lean meat) - 60 g;
• cereals - 50-60 g of pasta or rice, 25 g of bread;
• dairy products - 1 glass of milk or yogurt, 30 g of cheese;
• eggs - 1 piece;
• wine - 125 ml of dry red wine.

Sample menu for a 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, radish soup, spinach potatoes, grilled mackerel, fruit
Snack	Whole grain bread with apricot jam
Dinner	Asparagus omelette, medlar
Tuesday
Breakfast	Hercules with Greek yogurt and strawberries, mint tea
Dinner	Tomato salad, fried chicken, green beans with spinach, pink 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	Cheese sticks with walnuts and honey
Dinner	Broccoli omelette, zucchini puree, bunch of grapes
Thursday
Breakfast	100 ml orange juice, muesli, a glass of milk or herbal tea trà
Dinner	Couscous, mushroom stew with garlic, sardines, grilled apples
Snack	Horchata
Dinner	Hummus, fishing rod with almonds, 2-3 plums
Friday
Breakfast	Carrot and apple juice, milk cake
Dinner	Garlic soup, pesto gnocchi, fried dorado, specialty salad, fruit
Snack	Bread with cheese, some cherries
Dinner	Artichoke, peach omelette
Saturday
Breakfast	Slice of wholemeal bread, tomato, mozzarella cheese
Dinner	Grilled lamb, salad, rice, grapefruit
Snack	Mixed clams
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
Snack	Low-fat cottage cheese, a slice of bread
Dinner	Vegetable lentils, mint tea

Canned olives, grilled artichokes, stuffed eggplant, stewed 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 dishes. Based on the huge list of foods allowed in the diet, it is not difficult to create an initial menu for a week or so. But the important thing to consider is that your daily meal plan should include 4-5 meals.

The Mediterranean diet is not only a collection of foods, but also a lifestyle, by which you can significantly improve your health, get rid of excess weight and become a person. delicious and healthy gourmet. Many celebrities are building their nutrition system on the basis of the Mediterranean diet. They say that beautiful stars like Penelope Cruz, Britney Spears and Cindy Crawford have kept in shape for many years thanks to the support of this nutritional system.