The beauty of the Mediterranean diet is that it is not a diet, but the principles of a balanced diet.
Generally, almost any diet involves severe restrictions, preferably under medical supervision, and has contraindications. The Mediterranean diet is suitable for everyone, including children, pregnant women and the elderly. Even if you are allergic or intolerant to some foods, they are easily replaced by others. You will not be hungry and stressed. On the contrary, you will really enjoy your food. It is not for nothing that the people of these regions have great health and a cheerful mood.
The Mediterranean diet is a way of life that allows you to be in shape, rarely get sick and prolong youth. Explore the principles of the Mediterranean diet with a view to adapting your diet to the right diet.
In 2010, the Mediterranean diet gained official UNESCO status as an intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we look at history, we can see that the gastronomic culture of Ancient Greece and then Ancient Rome already had all the main components of this diet. Lots of vegetables and fruits, seafood, olive oil, legumes, a limited amount of meat and sweets. That is, plant foods rich in vitamins, minerals and fiber, high-quality protein, healthy fats and slow carbohydrates. They activate the metabolism, improve digestion, strengthen all functional systems of the body, thanks to antioxidants, they slow down the aging process, increase the production of pleasure hormones, promote beauty and harmony. But the most important thing is that they always make themselves feel good. But in the Mediterranean countries, vegetarianism is not very common, and there are practically no dishes made from red meat, as well as excessively heavy.
Researchers at the Harvard School of Public Health studied the health effects of the Mediterranean diet and concluded that "Mediterranean dietary traditions, regular physical activity and smoking cessation can prevent more than 80% of coronary heart disease, 70% of strokes and 90% of type 2 diabetes. "
The term itself appeared in the 1950s and was introduced by Ansel Keys, a doctor at the University of Minnesota. In 1945, he landed in Italy with a group of American soldiers. Observing the locals, Keys found that they were less likely to suffer from cardiovascular problems and that their life expectancy was longer than in his homeland. He suggested and then argued that it was the result of a lifestyle and nutrition system. A little earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi first linked nutrition and susceptibility to diseases such as diabetes, obesity and bulimia, so he is called the "father" of the Mediterranean diet. And the Ansel Keys remained on the Italian coast and lived for up to 100 years.
Let's list the pros of the Mediterranean diet.
Strengthens the cardiovascular system. Olive oil, nuts, seeds, some types of vegetables and fruits omega fatty acids keep blood vessels clean and supple.
Prevents or treats diabetes because the diet is dominated by foods with a low glycemic index and almost no use of sugar, which means fast carbohydrates.
Each meal includes high-fiber foods, they guarantee a good metabolism, help to lose weight evenly and maintain positive dynamics over time, improve the condition of the nervous system, improve mood and stimulate the brain.
Many foods in the Mediterranean diet promote the synthesis of endorphins, dopamine, serotonin and tryptophan, the so-called happiness hormones. It reduces the risk of Parkinson's disease, Alzheimer's disease and dementia in old age.
Chatting with friends, long Sunday dinners with family, picnics in nature, cooking together are part of the Mediterranean culture, which is useful to introduce into daily life to reduce stress and anxiety and increase positivity.
Thanks to flavonoids and antioxidants, prolongs youth and beauty. They reduce the damage caused by the oxidative process, which worsens both the internal and external condition. Selenium, manganese, zinc, vitamins A and E make the skin firm, hair - shiny and thick.
There is practically no shadow side to the Mediterranean diet.
It helps to switch to proper nutrition and improve health. It is not seasonal, is not limited in time and means a varied menu. Her only drawback is the inability to lose weight quickly.
However, in reality it turns into a plus. Dramatic weight loss is often traumatic for the body: starting with rapid changes in regime, tangible loss of normal daily calories, we experience stress. The body responds with poor health, decreased strength, immunity and mood, exacerbates chronic diseases or new ones appear if the diet is not controlled.
Yes, for some time the weight disappears quickly, but the brain turns on a protective regime against possible hunger, and even from low-calorie foods the body manages to store fat in reserve. Therefore, most often the weight returns after the end of the diet, and sometimes even increases.
This will not happen with the Mediterranean diet. You will not see rapid change, but be patient. You will notice the first results in a few months. You should eat five times a day in small portions - so that you do not feel hungry and the body receives all the necessary nutrients. Gradually, a rational diet will restore the functioning of the body's functional system, improve metabolism and normalize weight. Add physical activity, at least long walks, and the effect will be noticeable.
The list of approved products is extensive. Nutritionists have identified them in the pyramid based on (60%) sources of complex carbohydrates, high quality fats and vegetables. The former include wholemeal products, durum wheat pasta, wholemeal bread, nuts and seeds, and legumes. Products in this group must be included in the menu every day.
Vegetables are offered in all varieties. Look especially for leafy vegetables like spinach and cabbage, and vegetables with minimal starch like eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. The WHO's recommended daily allowance of vegetables - 6 servings a day - is based directly on the amount of vegetables in the Mediterranean diet.
Previously, when there were no modern technologies for canning vegetables, cooking was based on the principle of seasonality. Alas, in our conditions, seasonal vegetables are a temporary pleasure. There is a solution: use frozen vegetables. Unlike imported shock freezing, which is carried out within a few hours after harvest at the peak of maturity, they retain almost all the vitamins. In winter and spring, vegetable freshness is a rather arbitrary concept. Manufacturers take into account the long distance and storage they treat with chemicals.
Chickpeas, lentils and beans contain a complete plant protein, rich nutrient complex and fiber. They saturate well and create a feeling of satiety for a long time. In combination with legumes, you can prepare a variety of balanced meals. Thick, rich soups will warm you up in cold weather, and salads are a great option for dinner. Try to eat vegetables and legumes for dinner two to three times a week.
Jasmine rice with chickpeas, mini broccoli, mini cauliflower and truffle oil
Ingredients:
- Chickpeas (chickpeas) Bonduelle 1 box (310 g).
- Mini broccoli Bonduelle 1 pack (300 g).
- Cauliflower mini Bonduelle 1 pack (300 g).
- Jasmine rice 200 g.
- Basil 40 g.
- Curry 1 tsp
- Olive oil 20 ml.
- Salt to taste.
Recipes:
- Prepare the rice according to the instructions. Add the curry, stir.
- Heat the olive oil in a pan and lightly sauté the cabbage and broccoli.
- Combine cabbage, chickpeas and rice, stir. Salt if necessary. Decorate with basil leaves before serving.
Pasta is not bad if it is made from hard flour: they are low in calories, they are rich in vitamins and minerals, they are easy to digest. In addition, pasta, like cereals, is one of the main sources of B vitamins. Pasta made from unrefined flour gives the body energy, for example, it is recommended to eat it before physical activity.
Of course, all the benefits can be revoked if the food is accompanied by a fat sauce or served as a side dish - such a portion 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
Ingredients:
- Broccoli package (300 g).
- Spaghetti 250 g.
- Pine nuts 40 g.
- Olive oil 20 ml.
- Rikota 100 g.
- Salt to taste.
Recipe:
- Cook the spaghetti until cooked al dente.
- Boil the broccoli according to the instructions.
- 100 g of broccoli is broken with a blender. Mix with ricotta and olive oil.
- Throw the spaghetti sauce and remaining broccoli, season with salt and simmer for 2 minutes.
- Fry the pine nuts in a dry pan and sprinkle with spaghetti before serving.
Olive oil, the alpha and omega of the Mediterranean diet, is the gastronomic symbol of the region. Olives began to be used here thousands of years ago. Untreated, they taste very bitter, so they were salted or squeezed from the oil.
The reason for this is the substance oleuropein, a phenolic compound that, together with omega fatty acids and vitamin E, determines the benefits of olives. Phenols are powerful antioxidants, have antibacterial and anti-inflammatory properties, and fight free radicals. Scientists have found that 2-4 tablespoons of olive oil a day significantly reduces the risk of coronary heart disease.
I met the mentioned vitamin F, do not be surprised. Many people do not know that essential fatty acids have a common name - vitamin F. These are archidonic acid, linoleic acid and linolenic acid. The human body does not produce them and receives them only through food.
But remember that not all olive oil is created equal. The best is extra vergin, 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, such oil fully preserves vitamins and antioxidants; it should be stored in dark glass bottles at room temperature. It must not be heat treated.
Add the olives yourself anywhere: in salads, soups, main courses, pies, toasts or omelettes. The olives have a salty taste; no additional salting is required with those foods, which will reduce the amount of salt consumed. Find inspiration in our selection of olive recipes.
The second step in the pyramid is the sources of the right protein, which is 30% in the Mediterranean diet. Part of the body gets protein from plant-based foods, mostly fish and seafood, natural yoghurt, cottage cheese, low-fat cheeses (goat's and sheep's milk cheeses are especially popular), white meat (chicken, turkey, rabbit) and eggs. . . This group of foods should be eaten three to four times a week.
Fish should be eaten not only on Thursdays, because the book on delicious and healthy food is desired, but also several times a week. If you choose between the river and the sea, choose the second and greasy variety. With it you will get not only protein, but also Omega 3 acids, iodine, which is rare in food, and a great complex of vitamins: vitamins A, E, D, C, B. dense muscle fiber structure. Therefore, they immediately begin to digest, which makes fish an ideal dietary product.
When it comes to fish, there are often complaints that they are expensive and good fish is almost impossible to buy. Let's deal with these exciting issues.
Indeed, few people manage to buy freshly caught fish. In this case, like vegetables, do not be afraid of deep freezes. Follow the defrost rules: on the bottom shelf of the refrigerator, which will take 10-12 hours and retain all the nutrients. Again, as in the case of vegetables, when buying, make sure that there are no ice crystals in the package. They are proof that the fish were stored incorrectly: the temperature regime was not followed. Do not freeze the fish yourself.
Fish is an expensive product in all countries, but there is a way out here too. You can not afford salmon or tuna fillets, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, flounder, saury, sardines. In principle, in the Mediterranean countries, most families prepare dishes from this type of fish, the dishes with them are very tasty and varied. Many people ignore canned tuna, but in vain: they are much more beneficial than fresh and just as healthy if they are made not in oil but in their own juice. Cooking a salad with him is a pleasure: no effort in cutting.
Cod fillet with corn
Ingredients:
- New corn Bonduelle 1/3 box (140 g).
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- Lemon peel 2 pinches.
- Lemon juice 1 tsp
- Any greens to taste.
- For serving arugula.
- Salt and pepper to taste.
Recipe:
- Drain the cod fillets, remove the bones with tweezers and place the fish in a baking dish. Then lightly sprinkle with lemon juice, rub with a mixture of salt and pepper spices and lemon peel. Bake in the oven at 180 degrees for 15-25 minutes depending on the fillet size.
- Cherries cut in half, radish cut into slices. Chop the herbs.
- The finished cod fillet is placed on a serving dish. Place a decoration of corn, tomatoes, radishes and greens nearby. Garnish with arugula.
The same goes for seafood: our target will not be lobsters, oysters and lobsters, but a closer look at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not a complete list of minerals, as well as low-calorie content. Shrimp are rich in vitamin B12 - it is involved in the production of hemoglobin, but in mussels - vitamin E, which protects cell membranes from destruction.
The last 10% includes red meat, which is recommended to eat no more than once a week, animal fats and simple carbohydrates. Try to stew the meat in a gentle way - stew or fry and fry it without oil on the grill. Without desserts, sweetness is taken away from life, but still choose healthy desserts. Use a minimal amount of sugar, enough with the natural sweetness of fruits, honey and even vegetables. For example, the new corn itself is sweet, the desserts with it are delicious and original, and you can also eat it straight from the can.
Fruit salad with new corn
Ingredients:
- New Bonduelle corn 1 box (340 g).
- Blueberries 70 g.
- Strawberry 70 g.
- Raspberry 70 g.
- Orange 1 pc.
- Walnut 80 g.
- Natural yogurt 400 ml.
Recipe:
- Peel an orange peel. Orange cut into slices.
- Drain the corn can. Mix corn and berries.
- Chop the walnuts and add to the yogurt, stir.
- Put fruit salads with corn in small bowls, add yogurt with walnuts. Serve with a slice of orange.
Finally, a few words about spices.
The aromas of sunny heat and Mediterranean gardens contain rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable spices used by regional chefs for centuries. A mixture of fragrances, 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 spices is enough for a full taste.
There are virtually no banned foods in the Mediterranean diet, and the list is the same as that provided by all nutritionists. It is fast food and any "unwanted" food, industrial semi-finished products, sauces, sweets with preservatives and flavor enhancers.
Drink lots of water, don't neglect a glass of dry red wine (but no more! ) And be healthy!