Mediterranean diet

The Mediterranean diet has not been developed by researchers in scientific laboratories.This food program has evolved over the centuries and is a legacy of different cultures and civilizations. And these are not just nice words. In 2013, UNESCO listed the Mediterranean diet as an intangible cultural heritage of mankind. The UN also acknowledged that, strange as it may sound, this diet was on the verge of extinction.

What is the Mediterranean diet

Probably many now remembered the crunchy French baguettes with cheese, Italian pizza, pasta, wine, and were a little taken aback. 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 a prevention of heart disease, cancer, diabetes and even be useful for weight loss.

I must admit that there is nothing surprising in such astonishment. In fact, the traditional Mediterranean diet (actually the food system that UNESCO has taken under its wing) has less and less to do with how the modern inhabitants of the Mediterranean region eat each year. This diet is based on the principles of nutrition that were followed by the grandparents of modern Italians and their neighbors. For the last 50 years, the diet of the people of the Mediterranean has also been affected by globalization.

What does the diet consist of?

Originally, the Mediterranean diet was a set of foods that the poor living in the region could afford. That is, it is food that people could gather in their gardens, fish in the sea and prepare cheap nutritious meals from it.

The traditional Mediterranean diet consists of the following food groups:

• plant foods (fruits, vegetables);
• wholemeal bread, cereals;
• olive oil;
• Fish and seafood.

Cereals and bread

Approximately 55-60% of the total energy value of the diet is provided by foods from this group. Cereals have always been an important part of the diet of the inhabitants of the Mediterranean. In your 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 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 good for the nervous system, heart, blood vessels and digestive organs.

Olive oil

This product is considered a 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 to the body. 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 are vegetables. They serve as an excellent source of fiber, a huge amount of vitamins, micro- and macronutrients, essential oils and phytocomponents. And legumes grown in the region since ancient times are a storehouse of plant proteins.

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 healing properties. This category of products is useful for weight loss, 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 anti-cancer properties.

Fruit and honey

The mild Mediterranean climate allows a variety of fruits to be grown in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular among the inhabitants of the coast. Researchers suggest that the Mediterranean tradition of finishing every meal with a fruit dessert has Greek roots. Another useful delicacy for the inhabitants of the region is honey. This storehouse of nutrients was borrowed from the Egyptians many centuries ago. But traditionally in the Mediterranean, it is consumed in small portions, not daily.

Wine and grapes

Red wine is one of those ingredients that is recognized by the traditional Mediterranean diet. The inhabitants of the region at all times loved and consumed regular wine rich in phytocomponents. And as confirmed by the results of modern research, this product in moderation is useful 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. It used to be 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 seafood

Fish, seafood and seaweed have been staple foods for coastal residents since time immemorial. They have served people for centuries as a source of iodine, vitamin D, healthy fats and proteins. But if before they used mostly fresh fish, today it is increasingly being replaced by a diet with less useful canned and 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 often in the menu if they appear. As a rule, red meat is very rarely consumed in the Mediterranean and usually in the form of traditional ham. In addition, a diet lean bird sometimes appeared on the tables.

Health benefits

The true Mediterranean food system is based on the dietary traditions of 13 countries located on the 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 it wasn't until the 1960s that researchers noticed that people in the Mediterranean were less likely to suffer from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As it turned out, the reason for this phenomenon lies in the special diet that the locals follow. Beginning in the second half of the twentieth century, researchers around the world began to study more seriously the characteristics of this food system and its effect on the human body.

The traditional Mediterranean diet consists of large amounts of fresh fruits, fish, olive oil, which in combination 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, a huge amount of fresh vegetables, fruits and a little red wine made the Mediterranean diet incredibly healthy for the heart and blood vessels. Monitoring this food system can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots, and the development of atherosclerosis. In addition, nutrition according to the Mediterranean system improves blood circulation and strengthens blood vessels.

Maintains energy

Many people pay attention to the fact that retirees from Mediterranean countries look quite 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 maintain muscle tone.

Increases life expectancy

This benefit is closely related to another benefit of diet - the ability to reduce the risk of heart disease and cancer. Evidence from research confirms that those who follow the Mediterranean nutrition program are 20% less likely to die suddenly.

Prevents Alzheimer's disease and degenerative diseases

This nutritional system helps to 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. In addition, the Mediterranean diet has neuroprotective properties, which makes it an effective defense against stroke, peripheral neuropathy and impaired brain function.

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

Protects against respiratory diseases

Recently, researchers are increasingly finding evidence that the Mediterranean diet is a good way to boost immunity as well as protect against lung infections and respiratory diseases. Studies show 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 famous benefits of the Mediterranean diet. Scientific evidence suggests that eating this diet can prevent some cancers, including stomach, bowel and breast cancer.

Protects against diabetes

The predominance of high-fiber vegetables in the diet makes it useful for the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, the diet under this scheme is useful for people who already suffer from diabetes, as it reduces the concentration of cholesterol, improves blood circulation and prevents the fragility of capillaries.

Other useful 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 with this diet

Studies show that people who follow a Mediterranean diet and also exercise do not have problems with being overweight. And all this because this system is based on the principles of proper and healthy eating.

The basic rules of the Mediterranean diet are to eat in portions and small portions. The main focus is on high-fiber plant foods and proteins, which are useful for both burning fat and increasing muscle. Most Mediterranean recipes are a healthy combination of meat and plant foods and contain a minimum of harmful additives and sugar. Another advantage of this food system is drinking plenty of fluids. After a diet you should drink at least 6 glasses of clean, non-carbonated water a day. And water, as you know, is the best helper for weight loss and cleansing the body of toxins.

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

Facts and myths about the Mediterranean diet

Many people know that the Mediterranean diet is good for health. But in addition to reliable information, there are many myths about it.

Myth 1: Eating a Mediterranean diet is expensive

In fact, following the nutritional principles of a true Mediterranean diet is not as expensive as some people think. In addition, this diet was originally a set of foods from the diet of the Italian poor. For modern man, to make his diet closer to the Mediterranean, it is enough to introduce in the menu, for example, dishes of beans or lentils, which will serve as a source of vegetable protein, as well as to focus on vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy but so beloved semi-finished products.

Myth 2: Red wine is healthy in all quantities.

In fact, only moderate consumption of red wine is beneficial. And what does "moderate", experts have long determined. For women it is one glass of wine a day, for men - a maximum of two. Only without exceeding these norms, you can count on the beneficial effects of red wine on the body, according to-especially on the cardiovascular system.

Myth 3: A large portion of spaghetti and lots of bread is the Mediterranean diet.

In fact, it is very difficult to find an Italian who consumes huge amounts of pasta. The traditional portion of spaghetti or other pasta is 55-60 g, and a portion of pasta of 80 g 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 eat most of the plate with fresh vegetables, salads, fish or dietary meat.

They also rarely eat more than one slice of bread and also choose a whole grain product.

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

Mediterranean people take food choices very seriously. They carefully consider the menu for the week. And few of them will eat the finished dish quickly or in front of the TV. For the people of the Mediterranean, food is an important part of life. But not the most important. Adherence to the Mediterranean diet includes not only the use of a certain list of foods, but also the observance of a special lifestyle, 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 done with extra virgin olive oil or cold pressed peanut butter. 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 species, including peanuts, sunflower, corn, canola, cottonseed, saffron.

How to make your diet Mediterranean

You should never switch abruptly to a new energy system. This advice does not lose its relevance in the case of the Mediterranean diet. In order for the body to perceive the painless transition to a new menu, nutritionists advise to follow a few rules.

Eat more vegetables. Before switching the body entirely to Mediterranean food, it is advisable to gradually accustom it to the use of large amounts 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 diets with vegetable soups.

Don't miss breakfast. This is one of the most important rules of healthy eating. The Mediterranean diet requires a proper breakfast. That is, the first meal should consist of foods rich in fiber. The best choices 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 wholemeal bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, marine fish and shellfish contain huge amounts of omega-3 fatty acids, which are essential for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - the type of fish doesn't really matter, the most important thing is that they are seafood. In addition, it would be nice to pamper the body with shellfish, which also contain a huge amount of useful components.

One day vegetarianism. This is another trick that helps you 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. When the body gets used to this regime, you can add another vegetarian day. As for red meat, ideally its consumption should be reduced to 450 g per month, and chicken meat is allowed about 1 kg for 30 days.

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

Do not forget about dairy products. Dairy products contain certain substances that the body cannot get from other foods. The Mediterranean diet, as the most useful food system, does not exclude cheeses (remember at least France with its amazing blue cheeses or Italy with mozzarella or Parmesan), yogurts (the most popular Greek) and other fermented dairy products. But they should not be abused either. One glass of yogurt or milk and about 30 grams of cheese a day are considered healthy.

And for dessert - fruit. Ice cream, pastries with greasy creams, baked goods - all this is forbidden. Instead of these unhealthy desserts, slender, healthy inhabitants of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other extras.

How to make the right menu

Mediterranean cuisine is unique in that it is very healthy and incredibly tasty. This is the case when we eat delicacies and at the same time lose weight, strengthen our health and improve our appearance.

Recommended daily meals:

• vegetables - 100 g of leafy vegetables and 50 g of others;
• potatoes - 100 g;
• legumes - 100 g;
• nuts - 30 g;
• fruits - 1 apple, 1 banana, 1 orange, 200 g melon or watermelon, 30 g grapes (of your choice);
• fish (or lean meat) - 60 g;
• cereals - 50-60 g of pasta or rice, 25 g of bread;
• dairy products - 1 cup of milk or yogurt, 30 g of cheese;
• eggs - 1 piece;
• wine - 125 ml of 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
Breakfast	Wholemeal slice of bread with apricot jam
Dinner	Omelet with asparagus, medlar
Tuesday
Breakfast	Hercules with Greek yogurt and strawberries, mint tea
Dinner	Tomato salad, fried chicken, chickpeas with spinach, persimmon jelly
Breakfast	Pear
Dinner	Escalivada, slice 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, peach
Dinner	Gazpacho, omelet, fruit
Breakfast	Cottage cheese with walnuts and honey
Dinner	Broccoli omelette, zucchini puree, 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
Breakfast	Horchata
Dinner	Hummus, almond fishing, 2-3 plums
Friday
Breakfast	Carrot and apple juice, milk pudding
Dinner	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Breakfast	Bread with cheese, a handful of cherries
Dinner	Artichoke omelette, peach
Saturday
Breakfast	Wholemeal slice of bread, tomato, mozzarella
Dinner	Roast lamb, salad, rice, grapefruit
Breakfast	Fruit Salad
Dinner	Wholemeal bread, cheese with nuts, papaya
Sunday
Breakfast	Muesli, Greek yogurt, apple juice
Dinner	Tomato soup, fried salmon with sour cream sauce, salad, rice
Breakfast	Low-fat cheese, a slice of bread
Dinner	Lentils with vegetables, mint tea

Canned olives, roasted artichokes, stuffed eggplants, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, as well as 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 at all difficult to create original menus for a week or more. But it is important to keep in mind that your daily meal plan should consist of 4-5 meals.

The Mediterranean diet is not just a set of foods, but a way of life, adhering to which you can significantly improve your health, get rid of extra pounds and become a connoisseur of healthy and tasty food. Many celebrities build their food system based on the Mediterranean diet. It is said that star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping fit for years with this food system.