The beauty of the Mediterranean diet is not a diet, but the principles of a balanced diet.
Almost any diet usually involves severe restrictions, it is desirable to do it under medical supervision, and it 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, it is easy to replace them. You will not be hungry or stressed. On the contrary, you will enjoy your food very much. The inhabitants of these regions do not have excellent health and a keen disposition.
The Mediterranean diet is a lifestyle that allows you to be in shape, rarely get sick and long childhood. Thinking about adjusting the diet towards proper nutrition, study the principles of the Mediterranean diet.
In 2010, the Mediterranean diet received official UNESCO status as an intangible heritage of Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we turn to history, we can see that all the main components of this diet were already in the gastronomic culture of Ancient Greece, and then Ancient Rome. Lots of vegetables and fruit, seafood, olive oil, legumes, limited amount of meat and sweets. That is, plant foods that are rich in vitamins, minerals and fiber, high quality protein, 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 pleasure hormones, promote beauty and harmony. But the most important thing is that they always allow themselves to feel good. But vegetarianism in Mediterranean countries is not very common, although practically no dishes are made of red meat, as well as ones that are overweight.
Scientists from the Harvard School of Public Health investigated the health effects of the Mediterranean diet and concluded "Mediterranean dietary traditions, regular exercise and smoking cessation can account for more than 80% of coronary heart disease, 70% ofprevent strokes and 90% of type 2 diabetes.
The term itself appeared in the 50s of the twentieth century, was introduced by a doctor, professor at the University of Minnesota Ansel Keys. In 1945, he landed in Italy with a group of American soldiers. Looking at the locals, Keys found that they were less likely to have problems with the cardiovascular system, and had a longer life expectancy than their home country. He suggested, and then affirmed, that this was the result of a system of living and nutrition. A little earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi linked nutrition 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 a Mediterranean diet.
It strengthens the cardiovascular system. Omega fatty acids from olive oil, nuts, seeds, certain types of vegetables and fruits keep blood vessels clean and elastic.
Prevention or treatment of diabetes, because foods with a low glycemic index are in the diet and almost no sugar is used, which means fast carbohydrates.
Fiber-rich foods are included in every meal, guarantee good metabolism, help to lose weight smoothly and maintain positive dynamics over time, improves the state of the nervous system, improves mood, and stimulates brain activity.
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 and dementia in old age.
Conversation with friends, long Sunday dinners with family, picnics in nature, cooking together are all part of the culture of Mediterranean countries, which is useful to introduce into everyday life in order to minimize stress and anxiety levels and increase positivity. reinforcement.
Youth and beauty expand thanks to flavonoids and antioxidants. They reduce the damage from the oxidation process, which worsens internal and external condition. Selenium, manganese, zinc, vitamins A and E make the skin firm, and hair shiny and thick.
There are practically no disadvantages to the Mediterranean diet.
It helps you transition to proper nutrition and improve your health. It’s not seasonal, it’s not limited in time, and implies a varied menu. Its only drawback is the inability to lose weight fast.
However, in reality, it is an extra thing. Dramatic weight loss is often traumatic for the body: from a sharp change in regimen, a tangible loss to the usual daily calorie intake, we become stressed. The body responds to poor health, deterioration of strength, immunity and mood, chronic diseases worsen or new ones appear if the diet is uncontrolled.
Yes, for a while the weight disappears quickly, but the brain turns on the protective mode against potential hunger, and even from low-calorie food 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 will not see rapid changes, but be patient. You will notice the first results in a few months. You should eat five times a day in small portions - so you will not go hungry, and the body will receive the full range of essential nutrients. Gradually, a rational diet will resume the body's functional systems, improve metabolism, and return the weight to normal. Add physical activity, at least long walks, and the effect will be noticeable.
The list of approved products is extensive. They were identified by nutritionists in a pyramid based on (60%) sources of high quality complex carbohydrates, 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 types. Look especially for leafy vegetables like spinach and kale, and vegetables with at least starch like eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. The WHO recommended daily intake of vegetables - 6 servings per day - is precisely based on the amount of vegetables in the Mediterranean diet.
Previously, when there were no modern technologies for preserving vegetables, cooking was based on the principle of the season. Alas, in our conditions, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike the imported ones, shock freezing, which takes place in a few hours after harvest at the peak of maturity, preserves almost all vitamins in them. In winter and spring, vegetable freshness is a rather arbitrary concept. Manufacturers take into account the long journey and storage, for which they treat chemicals.
Chickpeas, lentils, and beans are full of plant protein, a nutrient-rich complex and fiber. They saturate well and create a feeling of satiety for a long time. Along with legumes, a wide range of balanced meals can be prepared. Thick, rich soups will keep you warm in cold weather, and salads are a great choice for dinner. Try to eat vegetables and legumes for dinner two or three times a week.
Jasmine rice with chickpeas, mini broccoli, mini cauliflower and truffle oil
Ingredients:
- Chickpeas (chickpeas) Bonduelle 1 can (310 g).
- Bonduelle mini broccoli pack 1 (300 g).
- Bonduelle mini pack 1 cauliflower 1 (300 g).
- Jasmine Rice 200 g.
- Basil 40 g.
- Curry 1 tsp
- 20 ml olive oil.
- Salt to taste.
Recipes:
- Cook the rice according to the instructions. Add curry, stir.
- Heat olive oil in a skillet and lightly chop the cabbage and broccoli.
- Combine cabbage, chickpeas and rice, stir. 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 composition of vitamin and minerals, and is 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 nullified if you go with the dish with fat sauce or if you serve as a side dish for meat - such serving 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:
- Pack of broccoli (300 g).
- Spaghetti 250 g.
- Pine nuts 40 g.
- 20 ml olive oil.
- Ricotta 100 g.
- Salt to taste.
Recipe:
- Cook the spaghetti until cooked al dente.
- Boil broccoli according to instructions.
- Break 100 g of broccoli with a blender. Mix with ricotta and olive oil.
- Toss the remaining spaghetti sauce and broccoli, season with salt and heat in a saucepan over low heat for 2 minutes.
- Fry the pine nuts in a dry skillet and sprinkle them over the spaghetti before serving.
The gastronomic symbol of this region is olive oil, alpha and omega in the Mediterranean diet. Olives began to be consumed here thousands of years ago. Untreated, they taste very bitter, so they are salted or squeezed out of oil.
This is due to the substance oleuropein, a phenolic compound that, along 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 didn’t mention 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 only gets food for them.
But remember that not all olive oils are created equal. The best is extra vergin, a cold pressed oil produced by mechanical means. Its acidity, that is, organic acid content, does not exceed 0. 8%. During the production process, such oil fully retains vitamins and antioxidants; it should be stored in dark glass bottles at room temperature. It cannot be treated with heat.
Add olives themselves anywhere: in salads, soups, mains, pies, toast or omelet. Olives have a salty taste; with them, dishes do not require additional salting, which will reduce the amount of salt consumed. Find inspiration in our selection of olive recipes.
The second step of the pyramid is the sources of the right protein, i. e. 30% in the Mediterranean diet. Some of the body gets proteins from plant foods, most fish and seafood, natural yoghurt, cottage cheese, low fat cheeses (cheeses made from goat and sheep milk are very popular), white meat (chicken, turkey, rabbit) and eggs. Foods in this group should be eaten three or four times a week.
Fish should be eaten not only on Thursdays, as the Book dedicates the tasty and healthy food, but a few times a week. If you choose between river and sea, choose the latter, and fatty varieties. With it, you get not only protein, but also Omega 3 acids, iodine, which is rarely found in foods, and an excellent complex of vitamins: vitamins A, E, D, C, B. Dense structure of muscle fibers. Therefore, they start digesting immediately, making fish an ideal dietary product.
There are often complaints that talking about fish is expensive and it is almost impossible to buy good fish. Let’s clear up these exciting questions.
In fact, few people manage to buy freshly caught fish. In this case, as with vegetables, do not be afraid of deep freezing. Adhere to the rules of defrosting: on the lower shelf of the refrigerator, which will take 10-12 hours and retain all the nutrients. Again, as with vegetables, when buying, please note that there are no ice crystals in the package. They are evidence that the fish was stored incorrectly: the temperature regime was not observed. Do not freeze the fish yourself either.
Fish is an expensive product in every country, but there is also a way out. You can not afford salmon fillets or tuna, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, flounder, saury, sardines. In principle, in Mediterranean countries, most families cook from these types of fish, the dishes with them are very tasty and varied. Many people ignore canned tuna, but bluntly: it is much more budget-friendly than fresh and so healthy if not made in oil, but in its own juice. We love to cook salads: no need to bother cutting.
Cod fillet with corn
Ingredients:
- Bonduelle can 1/3 (140 g) young corn.
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- 2 pin lemon zest.
- Lemon juice 1 tsp
- Any greens to taste.
- Arugula to serve.
- Salt and pepper to taste.
Recipe:
- Dry the cod fillets, remove the bones with tweezers and place the fish in a baking dish. Then sprinkle lightly 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. Cut the herbs.
- Place the finished cod fillet on a serving plate. Add corn garnish, tomatoes, radishes and herbs nearby. Garnish with arugula.
The same goes for seafood: we won’t aim for lobsters, oysters and lobsters, but let’s take a closer look at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not an exhaustive list of minerals, plus a low calorie content. Shrimps are rich in vitamin B12 - it participates in the production of hemoglobin, and in mussels - vitamin E, which protects the cell membranes from destruction.
The last 10% includes red meat, which is recommended to be eaten more than once a week, animal fats and simple carbohydrates. Try to cook meat in a calm way - stew or bake, and fry it without oil, on the grill. Without desserts, the joy of life is removed, but still choose healthy desserts. Use at least sugar, natural sweetness of fruits, honey and even vegetables is enough. For example, sweet young corn is in itself, the desserts with it are tasty and original, and you can also eat it straight from the can.
Fruit salad with young corn
Ingredients:
- Young corn bonduelle 1 can (340 g).
- Blueberries 70 g.
- Strawberries 70 g.
- Raspberry 70 g.
- Orange 1 pc.
- Walnut 80 g.
- Natural yogurt 400 ml.
Recipe:
- Peel the zest from the orange. Cut the orange into slices.
- Drain the corn can. Mix the corn and berries.
- Cut walnuts and add them to yogurt, mix.
- Place fruit salad with young corn in small bowls, add yogurt with walnuts. Serve with an orange slice.
Finally, a few words about spices.
Rosemary, sage, thyme, marjoram contain the fragrances of sunny heat and Mediterranean gardens. Parsley and garlic are the simplest and most affordable spices used by the region’s chefs for centuries. A combination of allspice, Provencal or Italian herbs will fill the dishes with interesting meaning and nuances. In addition, they will allow you to use less salt - the brightness of the spices is enough to get a full-bodied taste.
There are practically no forbidden foods in the Mediterranean diet and their list coincides with the list given by each nutritionist. This is fast food and any "trash" food, semi-finished industrial products, sauces, sweets with preservatives and flavor enhancers.
Drink plenty of water, don’t neglect a glass of dry wine (but no more! ) And be healthy!