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 implies serious restrictions, it is desirable to be carried 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 are allergic or intolerant to certain foods, they easily replace them with others. You will not be hungry and stressed. On the contrary, you will enjoy your food immensely. It is not in vain that the inhabitants of this area have excellent health and cheerful nature.
The Mediterranean diet is a lifestyle that allows you to be in shape, rarely get sick and prolong your youth. Thinking about adjusting your diet to a proper diet, study the principles of the Mediterranean diet.
In 2010, the Mediterranean diet received the official status of UNESCO as an intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we turn to history, we can see that in the gastronomic culture of Ancient Greece, and then Ancient Rome, all the main components of this diet already existed. Lots of vegetables and fruits, seafood, olive oil, legumes, limited amount of meat and sweets. That is, plant foods rich in vitamins, minerals and fiber, high quality proteins, healthy fats and slow carbohydrates. They activate metabolism, improve digestion, strengthen all functional systems of the body, thanks to antioxidants, slow down the aging process, increase the production of joy hormones, promote beauty and harmony. But most importantly, they always allow themselves to feel good, but vegetarianism in Mediterranean countries is not common, although there are virtually no red meat dishes, nor overly heavy.
Researchers from the Harvard School of Public Health investigated the health effects of the Mediterranean diet and concluded that "Mediterranean dietary tradition, regular exercise and smoking cessation can prevent more than 80% of coronary heart disease, 70% of strokes and 90% of diabetes 2 enter. "
The term itself emerged in the 1950s, introduced by Ansel Keys, a doctor and professor at the University of Minnesota. In 1945, he landed in Italy with a group of American soldiers. Observing the local population, Keys found that they were less likely to suffer from problems with the cardiovascular system and that they had a longer life expectancy than in his homeland. He suggested, and then substantiated, that it was the result of lifestyle and diet. Earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi first linked diet and susceptibility to 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 coast of Italy and lived to be 100 years old.
Let's list the benefits of the Mediterranean diet.
Strengthens the cardiovascular system. Omega fatty acids from olive oil, nuts, seeds, certain types of vegetables and fruits keep blood vessels clean and elastic.
It prevents or cures diabetes because the diet is dominated by foods with a low glycemic index and almost no sugar is used, which means fast carbs.
Fiber-rich foods are included in every meal, guarantee a good metabolism, help smooth weight loss 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. This reduces the risk of developing Parkinson's disease, Alzheimer's disease and dementia in old age.
Talking to friends, long Sunday dinners with family, picnics in nature, cooking together are part of the culture of Mediterranean countries, which is useful to introduce into everyday life to reduce stress and anxiety levels and strengthen positivity.
It 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 make the skin firm and the hair shiny and thick.
The Mediterranean diet has virtually no drawbacks.
It helps you transition to a proper diet and improve your health. It is not seasonal, it is not limited in time and it implies a varied menu. Its only drawback is the inability to lose weight quickly.
However, in reality, that turns into a plus. Dramatic weight loss is often traumatic for the body: from a sharp change in diet, a tangible loss of normal daily calorie intake, we experience stress. The body reacts to poor health, decreased strength, immunity and mood, chronic diseases worsen or new ones appear if the diet is not controlled.
Yes, for a while the weight disappears quickly, but the brain includes a way to protect itself from possible hunger, and even from low-calorie foods the body manages to store fat in reserve. Therefore, most often, after the end of the diet, the weight returns, and sometimes even increases.
This will not happen with the Mediterranean diet. You won’t see quick changes, but be patient. You will notice the first results in a few months. You should eat five times a day in small meals - so you will not feel hungry, and the body will get a whole range of necessary nutrients. Gradually, a rational diet will restart the body’s functional systems, improve metabolism 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 have identified them in a pyramid based on (60%) sources of complex carbohydrates, high-quality fats and vegetables. The first include whole grains, durum wheat pasta, wholemeal bread, nuts and seeds, and legumes. Products of this group should be included in the menu every day.
Vegetables are presented in all varieties. Look especially for leafy vegetables like spinach and kale, and vegetables with the least starch like eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. The WHO has recommended a daily intake of vegetables - 6 servings a day - based on the amount of vegetables in the Mediterranean diet.
Earlier, when there were no modern technologies for canning vegetables, cooking was based on the principle of seasonality. Alas, seasonal vegetables are a short-term pleasure in our conditions. There is a solution: use frozen vegetables. Unlike imported ones, shock-freezing, carried out for several hours after harvest at the peak of maturity, stores almost all the vitamins in them. In winter and spring, the freshness of vegetables is a rather arbitrary term. Manufacturers take into account the long journey and storage, which is why they treat them with chemicals.
Chickpeas, lentils and beans contain complete plant proteins, a rich nutritional complex and fiber. They saturate well and create a feeling of satiety for a long time. A wide range of balanced meals can be prepared in combination with legumes. Thick, rich soups will keep you warm 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 can (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:
- Cook the rice according to the instructions. Add curry, stir.
- Heat the olive oil in a pan and lightly sauté the cabbage and broccoli.
- Combine cabbage, chickpeas and rice, stir. Add salt if necessary. Garnish with basil leaves before serving.
Pasta is not bad if it is made from durum flour: it is low in calories, has a rich vitamin and mineral composition and is easily digestible. In addition, pasta, like cereals, is one of the main sources of vitamin B. Pasta made from unrefined flour gives the body energy, for example, it is recommended to eat before physical activity.
Of course, all the benefits can be undone if you accompany the dish with a fatty sauce or serve as a side dish to meat - such serving has nothing to do with the tradition of the Mediterranean. 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:
- Packaging of broccoli (300 g).
- Spaghetti 250 g.
- Pine nuts 40 g.
- Olive oil 20 ml.
- Ricotta 100 g.
- Salt to taste.
Recipe:
- Cook the spaghetti until cooked al dente.
- Boil the broccoli as directed.
- Break 100 g of broccoli with a mixer. Mix with ricotta and olive oil.
- Toss the spaghetti sauce and remaining broccoli, season with salt and heat in a pan over low heat for 2 minutes.
- Fry the pine nuts in a dry pan and sprinkle them 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 eaten here thousands of years ago. Untreated, they have a very bitter taste, so they are salted or squeezed out of the oil.
The reason for that is the substance oleuropein, a phenolic compound which, 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.
You’ve met vitamin F, don’t be surprised. Many people do not 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 receives them only through food.
But keep in mind that not all olive oil is the same. The best is extra vergin, a cold pressed oil produced mechanically. Its acidity, ie the content of organic acids, does not exceed 0, 8%. During the production process, such oil completely retains vitamins and antioxidants, and should be stored in dark glass bottles at room temperature. It must not be heat treated.
Add olives anywhere: in salads, soups, main dishes, pies, toast or omelet. Olives have a salty taste; their dishes do not require additional salting, which will reduce the amount of salt consumed. Look for inspiration in our selection of olive recipes.
The second step of the pyramid is the sources of the correct proteins, which is 30% in the Mediterranean diet. Part of the body gets its protein from plant foods, mostly fish and seafood, natural yogurt, cottage cheese, low-fat cheeses (especially popular are cheeses made from goat's and sheep's milk), white meat (chicken, turkey, rabbit) and eggs. Food from this group should be eaten three to four times a week.
Fish should be eaten not only on Thursdays, as bequeathed to the Book of Delicious and Healthy Food, but several times a week. If you choose between the river and the sea, choose another, fatty variety. 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: A, E, D, C, B vitamins. Dense structure of muscle fibers. Therefore, they immediately begin to digest, which makes fish an ideal dietary product.
Talking about fish often leads to the objection that it is expensive and that it is almost impossible to buy good fish. Let’s clarify these exciting issues.
Indeed, few people manage to buy freshly caught fish. In this case, as with vegetables, do not be afraid of deep freezing. Follow the defrosting rules: on the bottom shelf of the refrigerator, which will last 10-12 hours and retain all the nutrients. Again, as with vegetables, make sure that there are no ice crystals in the package when buying. They are proof that the fish was stored incorrectly: the temperature regime was not respected. Don't freeze fish either.
Fish is an expensive product in all countries, but there is a way out here as well. You can not afford salmon or tuna fillets, buy more affordable varieties: cod, mackerel, pink salmon, herring, seafood, chips, saury, sardines. In general, in Mediterranean countries, most families cook from these types of fish, dishes with them are very tasty and varied. Many people ignore canned tuna, but in vain: it is much more budget-friendly than fresh and is just as healthy if it is made not in oil, but in its own juice. Cooking salads with it is a pleasure: there is no need to bother cutting.
Cod fillet with corn
Ingredients:
- Young corn Bonduelle 1/3 can (140 g).
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomato 5 pcs.
- Lemon peel 2 pinches.
- Lemon juice 1 tsp
- Any wishes to taste.
- Serving rocket.
- Salt and pepper to taste.
Recipe:
- Dry 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 zest. Bake in the oven at 180 degrees for 15-25 minutes, depending on the size of the fillet.
- Cut the cherries in half, cut the radish into slices. Chop the herbs.
- Place the finished cod fillet on a serving tray. Place a garnish of corn, tomatoes, radishes and herbs nearby. Garnish with arugula.
The same goes for seafood: we won’t be targeting lobsters, oysters and lobsters, but let’s take a closer look at shellfish and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not a complete list of minerals they contain, plus a low calorie content. Shrimp are rich in vitamin B12 - it participates in the production of hemoglobin, and mussels - vitamin E, which protects cell membranes from destruction.
The last 10% includes red meat, which is recommended to be eaten no more than once a week, animal fats and simple carbohydrates. Try to cook the meat in a gentle way - simmer or bake and fry it without oil, on the grill. Without sweets, life is devoid of sweet joy, but still choose healthy sweets. Use a minimum of sugar, the natural sweetness of fruits, honey and even vegetables is enough. For example, young corn is sweet in itself, desserts with it are delicious and original, and you can also eat it canned.
Fruit salad with young corn
Ingredients:
- Young corn Bonduelle 1 can (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. Cut the orange into slices.
- Drain the corn can. Mix corn and berries.
- Chop the walnuts and add to the yogurt, stir.
- Put the fruit salad with young corn in small bowls, add yogurt with walnuts. Serve with a slice of orange.
Finally, a few words about spices.
Aromas of sunny heat and Mediterranean gardens contain rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable spices that chefs in the region have used for centuries. A mixture of allspice, Provencal or Italian herbs will fill dishes with meaning and interesting nuances. In addition, it will allow you to use less salt - the brightness of the spices is enough for a full-fledged taste.
There is practically no forbidden food in the Mediterranean diet and their list coincides with that given by all nutritionists. This is fast food and any "garbage", industrial semi-finished products, sauces, sweets with preservatives and flavor enhancers.
Drink plenty of water, don’t neglect a glass of red dry wine (but no more! ) And stay healthy!