The Mediterranean diet was not developed by scientists in scientific laboratories.
This nutrition program has evolved over the centuries and is the legacy of various cultures and civilizations. And those are not just good words. In 2013, UNESCO listed the Mediterranean Diet as an intangible cultural heritage for mankind. In addition, the UN admitted that no matter how strange it may sound, this diet was on the verge of extinction.
What is the Mediterranean diet
Probably many now remembered crispy French baguettes with cheese, Italian pizza, pasta, wine and were a little surprised. Somehow these products do not fit into what we are used to hearing about healthy eating. In addition, it is difficult to imagine that such a rich diet can serve as prevention of heart disease, cancer, diabetes and even be useful for losing weight.
I must admit that there is nothing surprising in such an astonishment. In fact, the traditional Mediterranean diet (actually the nutritional system that UNESCO took under its wing) has less and less in common each year with how modern Mediterranean inhabitants eat. This diet is based on the nutritional principles observed by the grandparents of modern Italians and their neighbors. Over the last 50 years, the diet of the inhabitants of the Mediterranean has also fallen under the influence of globalization.
What the diet consists of
Originally, the Mediterranean diet was a set of foods that the poor of the region could afford. That is, this is food that people could gather in their gardens, fish in the ocean and prepare cheap nutritious dishes from it.
The traditional Mediterranean diet consists of the following food groups:
- vegetable food (fruits, vegetables);
- wholemeal bread, cereals;
- olive oil;
- Fish and shellfish.
Cereals and bread
Approximately 55-60% of the total energy value of the diet is provided by foods from this group. At all times, cereals have 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 most important crops. A little later, the diet was expanded with rice and corn. But traditionally, wheat and barley went on the menu, and oats were primarily used as animal feed. Thanks to cereals, the Mediterranean diet is beneficial for the nervous system, heart, blood vessels and digestive organs.
Olive oil
This product is considered to be characteristic 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 acts as a natural antibiotic and anti-inflammatory agent. In addition, this product makes 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, a huge amount of vitamins, micro- and macro-elements, essential oils and phytocomponents. And legumes 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 absolutely all organs and systems in the human body. Many of the traditional Mediterranean fruits have pronounced medicinal properties. This category of products is useful for losing weight, lowering cholesterol, regulating the digestive system, maintaining a healthy intestinal microflora and improving 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 makes it possible to grow a wide variety of fruits in the region. Grapes, pears, figs, dates, pomegranates, apples, quince, oranges and many other fruits are very popular among the inhabitants by the sea. Researchers suggest that the Mediterranean tradition of finishing each meal with a fruit dessert has Greek roots. Another useful delicacy for the inhabitants of the region is honey. This stock of nutrients was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean it is consumed in small portions and 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 loved and consumed at all times wine rich in phytocomponents. And as the results of modern research confirm, this product in moderate portions is beneficial for the cardiovascular 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. In the past, it was customary to dilute this divine drink with water and add honey and spices to it.
Today it is allowed to drink 1-2 glasses of drink a day.
Fish and shellfish
Fish, seafood and seaweed have been staple foods for coastal residents since time immemorial. They have served humans for centuries as a source of iodine, vitamin D, healthy fats and protein. But if in the past they primarily used fresh fish, today it is increasingly being replaced by the diet with less useful preserves and semi-finished products.
Meat in the Mediterranean diet
The Mediterranean diet is not a diet where meat is the main source of protein. Products from this category do not often appear in the menu if they do. As a rule, red meat was very rarely consumed in the Mediterranean and usually in the form of traditional ham. In addition to him, sometimes a diet of lean bird appeared on the tables.
Health benefits
The true Mediterranean system is based on dietary traditions from 13 countries located on the shores of the sea. 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 not until the 1960s that researchers drew attention to the fact that the inhabitants of the Mediterranean area are less likely to suffer from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As it turned out, the cause of this phenomenon lies in the special diet that the locals adhere to. From the second half of the twentieth century, researchers from all over the world began to study more nutritionally the functions of this nutritional system and its effect on the human body.
The traditional Mediterranean diet consists of large amounts of fresh fruit, fish, olive oil, which combined with physical activity has a beneficial effect on health.
Prevents cardiovascular disease
The dismissal of red meat in favor of seafood, the use of olive oil, a huge amount of fresh vegetables, fruits and a little red wine made the Mediterranean diet incredibly healthy for the heart and blood vessels. Adherence to this nutritional system can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots as well as the development of atherosclerosis. In addition, nutrition according to the Mediterranean system improves blood circulation and strengthens blood vessels.
Supports energy
Many people are aware that pensioners from the Mediterranean countries look quite good at their age and live a very active lifestyle. Researchers attribute this to proper nutrition. These people's traditional diet is rich in a number 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 dietary benefit - the ability to reduce the risk of heart disease and cancer. Research evidence confirms that those who follow the Mediterranean nutrition program are 20% less likely to die suddenly.
Prevents Alzheimer's and Degenerative Diseases
This nutritional system helps 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 marked 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 functionality.
This food system is considered to be very beneficial for people of age 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 increase immunity, as well as to protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers as 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. Scientific evidence suggests that eating this diet can prevent certain types of cancer, including gastrointestinal and breast cancers.
Protects against diabetes
The predominance of high-fiber vegetables in the diet makes it beneficial for the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating under this scheme is beneficial for people already suffering from diabetes as it lowers the concentration of cholesterol, improves blood circulation and prevents capillary fragility.
Other beneficial properties:
- improves the function of the thyroid gland
- 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 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 fractions and small portions. The main focus is on high-fiber plant foods and proteins, which are beneficial for both fat burning and muscle gain. Most Mediterranean recipes are a healthy mix of meat and vegetable foods and contain a minimum of harmful additives and sugars. Another benefit of this nutritional system is drinking plenty of fluids. After a diet, drink at least 6 glasses of clean, still water daily. And as you know, water is the best helper for weight loss and cleansing the body of toxins.
Nutritionists have developed stricter weight loss diets based on Mediterranean diets. For example, there is the Three Soups diet, the essence of which is to consume one of the traditional Mediterranean 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, in the period of losing weight you can include fish, low-fat cottage cheese, poultry and many vegetables on the menu. And 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 beyond truthful information, there are many myths about it.
Myth 1: Eating a Mediterranean diet is expensive
In fact, adhering to the nutritional 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, it is enough to introduce dishes in the menu to make his diet closer to the Mediterranean diet, for example, dishes from beans or lentils, which will serve as a source of vegetable protein as well as focus on vegetable vegetables and whole grains. And by the way, these products are much cheaper than many of the unhealthy but so beloved by us semi-finished products.
Myth 2: red wine is healthy in any quantity.
In fact, only moderate consumption of red wine is beneficial. And what does "moderate" mean, experts have long been determined. For women, this is a glass of wine a day, for men - a maximum of two. Only without exceeding these norms can one rely on the beneficial effects of red wine on the body, especially on the cardiovascular system.
Myth 3: a large portion of spaghetti and a lot of bread is the Mediterranean diet.
In fact, it is very difficult to find an Italian who eats huge amounts of pasta. A traditional serving of spaghetti or other pasta is 55-60 g, and a serving of 80 g of pasta is already considered very large. This amount of pasta on the plate takes up very little space. True proponents of the Mediterranean diet will take most of the plate with fresh vegetables, salads, fish or diet meats.
They also rarely eat more than one piece of bread, and they also choose a whole grain product.
Myth 4: The Mediterranean diet is just a bunch of food.
The Mediterranean people take food choices very seriously. They think carefully about the week's menu. And few of them eat the finished dish in a hurry or in front of the TV. For the Mediterranean population, food is an important part of life. But not the most important. Adherence to the Mediterranean diet involves not only the use of a particular list of foods, but also the adherence to a particular lifestyle, where an important part is high physical activity.
Myth 5: all vegetable oils are equally good.
Vegetable fats are in many cases healthier than animal fats. But in this category there are products that are more and less useful. The Mediterranean diet is best made 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, rapeseed, cotton seeds, safflower.
How to make your diet Mediterranean
You should never switch to a new electrical system abruptly. This advice does not lose its relevance in case of Mediterranean diet. In order for the body to painlessly experience the transition to a new menu, nutritionists recommend following several rules.
Eat more vegetables. Before the body is completely transferred to Mediterranean food, it is recommended to gradually accustom it to the use of a large amount of vegetables. The easiest way is to replace your usual 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 soups in the diet.
Do not skip breakfast. This is one of the most important rules for a healthy diet. The Mediterranean diet requires the right breakfast. That is, the first meal should consist of foods rich in fiber. The best choices are fruit and whole grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, it is better to use wholemeal bread.
Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, seafood contains a huge amount of omega-3 fatty acids, which are important for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - the type of fish does not matter, the most important thing is that it is seafood. In addition to her, it would be nice to pamper the body with seafood, which also contains a huge amount of useful components.
A day of vegetarianism. This is another trick that helps train your body to eat like a 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. In the case of red meat, its consumption should ideally be reduced to 450 g perMonth, and chicken is allowed approx. 1 kg in 30 days.
Eat the right fats. The correct fats, from the point of view of nutritionists and proponents of the Mediterranean diet, are olive oil, olives, avocados, nuts, seeds. From these foods, the body gets all the fatty acids it needs and avoids harmful saturated fats. The body needs to get used to olive oil gradually and replace it with other more familiar types of vegetable fats.
Do not forget dairy products. Dairy products contain some substances that the body cannot get from other foods. In the Mediterranean diet, as the most useful nutritional system, cheeses are not excluded (remember at least France with its amazing blue cheeses or Italy with its mozzarella or parmesan), yogurt (the most popular Greek) and other fermented dairy products. But they should not be abused either. A glass of yogurt or milk and approx. 30 grams of cheese a day is considered beneficial to health.
And for dessert - fruit. Ice cream, cakes with fatty creams, pastries - all this is forbidden. Instead of these unhealthy desserts, slim, healthy Mediterranean people choose strawberries, fresh figs, grapes, apples and other goodies.
How to create the right menu
The Mediterranean cuisine is unique because it is both very healthy and incredibly delicious. This is the case when we eat delicacies and at the same time lose weight, strengthen our health and improve our appearance.
Recommended daily portions of food:
- vegetables - 100 g of leafy vegetables and 50 g of other;
- potatoes - 100 g;
- legumes - 100 g;
- nuts - 30 g;
- fruit - 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 glass of milk or yogurt, 30 g of cheese;
- eggs - 1 piece
- wine - 125 ml dry red wine.
Sample menu for one 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, turnip soup, spinach potatoes, baked mackerel, fruit |
| Snack | Whole grain bread slice with apricot jam |
| Dinner | Omelette with asparagus, mediate |
| Tuesday | |
| Breakfast | Hercules with Greek yogurt and strawberries, mint tea |
| Dinner | Tomato salad, fried chicken, chickpeas with spinach, persimmon jelly |
| Snack | Pear |
| Dinner | Escalivada, a piece of wholemeal bread with tomatoes, tuna with goat cheese, 2-3 apricots |
| Wednesday | |
| Breakfast | A glass of milk, a few slices of cheese, wholemeal bread, a peach |
| Dinner | Gazpacho, omelet, fruit |
| Snack | Cottage cheese with walnuts and honey |
| Dinner | Broccoli omelette, zucchini puree, bunch of 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, angling 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 comet, peach |
| Saturday | |
| Breakfast | Whole grain bread slice, tomato, mozzarella |
| Dinner | Baked lamb, salad, rice, grapefruit |
| Snack | Fruit salad |
| Dinner | Whole grain bread, cheese with nuts, papaya |
| Sunday | |
| Breakfast | Muesli, Greek yogurt, apple juice |
| Dinner | Tomato soup, fried salmon with sour cream, salad, rice |
| Snack | Low fat cheese, a piece 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 seafood dishes. All this and many more 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 lifestyle where you can significantly improve your health, get rid of extra pounds and become a connoisseur of healthy and tasty food. Many celebrities build their nutrition system on the basis of the Mediterranean diet. They say star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping fit for years using this nutrition system.