Mediterranean diet

The Mediterranean diet was not developed by researchers in scientific laboratories.This nutrition program has evolved over the centuries and is the legacy of different cultures and civilizations. And these are not just pretty words. In 2013, UNESCO included the Mediterranean Diet as Intangible Cultural Heritage of Humanity. Furthermore, the UN admitted that, strangely enough, this diet was on the brink of extinction.

What is the Mediterranean diet?

Probably many now remembered crispy French baguettes with cheese, Italian pizza, pasta, wine and were a bit puzzled. Somehow, these products do not fit with 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 amazement. In fact, the traditional Mediterranean diet (actually the nutrition system that UNESCO took under its wing) each year has less and less in common with the way modern inhabitants of the Mediterranean region eat. This diet is based on the principles of nutrition that were observed by the grandparents of modern Italians and their neighbors. During the last 50 years, the diet of the inhabitants of the Mediterranean has also come under the influence of globalization.

In what consist the diet

Originally, the Mediterranean diet was a set of foods that the poor living in the region could afford. In other words, these are foods that people could gather in their gardens, fish in the sea, and prepare inexpensive nutritious dishes with them.

The traditional Mediterranean diet is made up of the following food groups:

• plant foods (fruits, vegetables);
• whole wheat bread, cereals;
• olive oil;
• Fish and shellfish.

Cereals and bread

Approximately 55-60% of the total energy value of the diet is provided by the foods of this group. At all times, cereals have been an important part of the diet of the inhabitants of the Mediterranean. In your diet, these foods are the main source of carbohydrates, in addition to 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. A little later, the diet was expanded with rice and corn. But traditionally wheat and barley were on the menu, and oats were used primarily as animal feed. Thanks to cereal 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 the olive oil that makes this diet unique and so beneficial for the body. Scientific research confirms that regular consumption of the product effectively protects against heart disease, senile dementia, olive oil serves 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 legumes

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

The presence of a large number of vegetables makes the diet useful for absolutely all organs and systems of 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 heart 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 a wide variety of fruits to be grown in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular with the inhabitants of the coast. The researchers suggest that the Mediterranean tradition of ending every meal with a fruit dessert has Greek roots. Another useful delicacy for the inhabitants of the region is honey. This reservoir of nutrients was taken 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 those ingredients for which the traditional Mediterranean diet is recognized. The inhabitants of the region loved at all times and regularly consumed wines rich in phytocomponents. And as confirmed by the results of modern research, this product in moderate portions is beneficial for the heart system, immunity, as well as for the prevention of anemia and cancer. By the way, in ancient times in the Mediterranean, wine was used differently than today. Previously, 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, shellfish and seaweed have been staple foods for coastal dwellers since time immemorial. They have served people for centuries as a source of iodine, vitamin D, healthy fats, and protein. But if before they mainly used fresh fish, today more and more of the diet is being replaced by canned 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 in this category do not appear frequently on the menu, if at all. As a general rule, red meat was consumed very rarely in the Mediterranean and, as a rule, in the form of traditional ham. In addition to him, a lean dietary bird would sometimes appear on the tables.

Health benefits

The true Mediterranean food system is based on the dietary traditions of 13 countries located on the sea 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 only in the 1960s, researchers drew attention to the fact that the inhabitants of the Mediterranean region are less likely to suffer from heart disease, obesity, diabetes and cancer. Also, their life expectancy is much higher. As it turned out, the reason for this phenomenon lies in the special diet to which the local population adheres. Starting in the second half of the 20th century, researchers around the world began to study more seriously the characteristics of this nutritional system and its effect on the human body.

The traditional Mediterranean diet consists of large amounts of fresh fruits, fish, olive oil, which combined with physical activity have a beneficial effect on health.

Prevents cardiovascular diseases.

The abandonment of red meat in favor of seafood, the use of olive oil, an abundance of fresh vegetables, fruits, and a little red wine made the Mediterranean diet incredibly healthy for the heart and blood vessels. Observing this nutritional system can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent the formation of 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 pay attention to the fact that retirees from Mediterranean countries look pretty good at their age and lead a very active lifestyle. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in a variety of nutrients that serve as a good source of energy and also support muscle tone.

Increase life expectancy

This benefit is closely related to another benefit of the diet: 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 suffer a sudden death.

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 pronounced antioxidant properties, improve blood flow to the brain, improving its function. Additionally, the Mediterranean diet has neuroprotective properties, making it an effective defense against stroke, peripheral neuropathy, and impaired brain function.

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

Protects 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 special set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer.

This is one of the best known benefits of the Mediterranean diet. Scientific evidence suggests that eating this diet can prevent some types of cancer, including stomach, intestinal, and breast cancers.

Protects against diabetes

The predominance of fiber-rich vegetables in the diet makes it beneficial for the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this scheme is beneficial for people who already suffer from diabetes, since it reduces the concentration of cholesterol, improves blood circulation and prevents capillary fragility.

Other beneficial properties:

• improves the functioning 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, have no problems 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 fractional and small portions. The main focus is fiber-rich plant foods and proteins, which are beneficial for both fat burning and muscle gain. Most Mediterranean recipes are a healthy mix of meat and plant foods and contain minimal harmful additives and sugar. Another advantage of this nutritional system is drinking plenty of fluids. After a diet, you should drink at least 6 glasses of plain, still water a day. And water, as you know, is the best aid to lose weight and cleanse the body of toxins.

Nutritionists have developed stricter weight loss diets based on the Mediterranean diet. For example, there is the Three Soups diet, the essence of which is to consume one of the traditional Mediterranean diet soups for lunch and dinner for a specified time (from a week to 21 days): gazpacho, minestrone or pesto. In addition to soups, during the weight loss period, you can include fish, low-fat cottage cheese, poultry, and many vegetables on the menu. And I must say that the reviews on this diet are only positive.

Facts and myths about the Mediterranean diet

Many people know that the Mediterranean diet is good for your health. But in addition to the 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 may think. Also, this diet was originally a set of foods from the diet of the poor Italians. For a modern person, to bring their diet closer to the Mediterranean diet, it is enough to introduce in the menu, for example, bean or lentil dishes, which will serve as a source of vegetable protein, in addition to focusing on vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy semi-finished products, but so dear to us.

Myth 2: red wine is healthy in any quantity.

In reality, only moderate consumption of red wine is beneficial. And what does "moderate" mean, experts have long been determined. For women, it is one glass of wine a day, for men, a maximum of two. Only without exceeding these norms, one can count on the beneficial effects of red wine on the body, in particular on the cardiovascular system.

Myth 3: a large serving of spaghetti and a lot of bread is the Mediterranean diet.

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

Also, they rarely eat more than one slice of bread and also opt for a whole grain product.

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

Mediterranean people take their food choice very seriously. They think carefully 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 the Mediterranean, food is an important part of life. But not the most important. Compliance with the Mediterranean diet involves not only the use of a certain list of foods, but also the observance of a special way of life, an important part of which 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 less 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, such as peanuts, sunflower, corn, rapeseed, cottonseed, safflower.

How to make your Mediterranean diet

You should never abruptly switch to a new power system. This advice does not lose its relevance in the case of the Mediterranean diet. In order for the body to perceive the transition to a new menu without pain, nutritionists advise to follow several rules.

Eat more vegetables. Before completely transferring the body to Mediterranean food, it should be gradually accustomed to the use of a large amount of vegetables. The easiest way is to substitute salads for your usual sandwiches. For example, instead of sandwiches during the day, you can make a healthier salad with tomatoes, feta cheese, and a little olive oil.

In addition to salads, it is important to include more 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 proper breakfast. That is, the first meal should consist of foods rich in fiber. The best options are fruits and whole grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, then it is better to use whole wheat bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, sea fish and shellfish contain a large amount of omega-3 fatty acids, which are essential for healthy heart and blood vessel function. Tuna, salmon, herring, sardines or cod - the type of fish does not really matter, the main thing is that they are seafood. In addition to it, it would be good to pamper the body with seafood, which also contains a large number of useful components.

A day of vegetarianism. This is another trick to help train your body to eat like a true Mediterranean. Once a week, animal products should be completely excluded from the diet. Instead, eat beans, grains, and lots of vegetables. When the body gets used to this regimen, you can add another vegetarian day. As for red meat, the ideal would be to reduce its consumption to 450 g per month, and chicken is allowed around 1 kg in 30 days.

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

Don't forget about dairy products. Dairy products contain some substances that the body cannot get from other foods. In the Mediterranean diet, as the most useful nutrition system, cheeses are not excluded (remember at least France with its incredible blue cheeses or Italy with its mozzarella or Parmesan), yogurts (the most popular Greek ones) and other fermented dairy products. But neither should they be abused. A glass of yogurt or milk and about 30 grams of cheese a day are considered beneficial for health.

And for dessert, fruit. Ice cream, cakes with fatty creams, baked goods - all this is prohibited. Instead of these unhealthy desserts, lean and healthy residents of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other delicacies.

How to make the right menu

Mediterranean cuisine is unique because it is so 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 servings of food:

• vegetables: 100 g of leafy vegetables and 50 g of others;
• potatoes - 100 g;
• legumes - 100 g;
• walnuts - 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 at the table

Monday
Breakfast	A glass of milk, bread with olive oil and some slices of cheese, an apple
Dinner	Arugula salad, turnip soup, spinach potatoes, baked mackerel, fruit
Sandwich	Slice of whole wheat bread with apricot jam
Dinner	Asparagus omelette, medlar
Tuesday
Breakfast	Hercules with Greek yogurt and strawberries, mint tea
Dinner	Tomato salad, fried chicken, chickpeas with spinach, persimmon jelly
Sandwich	Pear
Dinner	Escalivada, a slice of whole wheat bread with tomato, tuna with goat cheese, 2-3 apricots
Wednesday
Breakfast	A glass of milk, a few slices of cheese, whole wheat bread, a peach
Dinner	Gazpacho, omelette, fruit
Sandwich	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 infusion
Dinner	Couscous, stewed mushrooms with garlic, sardines, baked apple
Sandwich	horchata
Dinner	Hummus, monkfish with almonds, 2-3 plums
Friday
Breakfast	Carrot and apple juice, milk pudding.
Dinner	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Sandwich	Cheesy bread, a handful of cherries
Dinner	Artichoke omelette, peach
Saturday
Breakfast	Slice of whole wheat bread, tomato, mozzarella
Dinner	Baked lamb, salad, rice, grapefruit
Sandwich	Fruit salad
Dinner	Whole wheat bread, cheese with walnuts, papaya
Sunday
Breakfast	Muesli, Greek yogurt, apple juice
Dinner	Tomato soup, fried salmon with sour cream sauce, salad, rice
Sandwich	Low-fat cheese, a slice of bread.
Dinner	Lentils with vegetables, mint tea

Canned olives, baked artichokes, stuffed aubergines, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, and many fish and seafood dishes. All this and many other dishes are Mediterranean food. Based on the huge list of foods allowed in the diet, it is not difficult to create original menus for a week or more. But it is important to note that your daily meal plan should consist of 4-5 meals.

The Mediterranean diet is not just a set of foods, but a lifestyle, adhering to which you can significantly improve your health, get rid of extra kilos and become a connoisseur of healthy and tasty food. Many celebrities are building their nutrition system from the Mediterranean diet. They say that stellar beauties Penelope Cruz, Britney Spears, and Cindy Crawford have stayed in shape for years with the help of this nutritional system.