The beauty of the Mediterranean diet is that it is not a diet but the principles of a balanced diet.
As a general rule, almost any diet involves severe restrictions, it is desirable to perform 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, you can easily replace them with others. You will not be hungry and stressed. On the contrary, you will extremely enjoy the food. It is not in vain that the inhabitants of these regions have excellent health and cheerful mood.
The Mediterranean diet is a way of life that allows you to stay in shape, rarely get sick and prolong your youth. Study the adaptation of the diet to proper nutrition, study the principles of the Mediterranean diet.
In 2010, the Mediterranean diet received official UNESCO status as the intellectual heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
Turning to history, we can see that in the gastronomic culture of ancient Greece and then ancient Rome, all the main elements of this diet were already present. Lots of vegetables and fruits, seafood, olive oil, legumes, limited amounts of meat and sweets. That is, plant foods rich in vitamins, minerals and fiber, high-quality proteins, healthy fats, and slow carbohydrates. They activate the metabolism, improve digestion, strengthen all functional systems of the body, slow down the aging process thanks to antioxidants, increase the production of pleasure hormones, promote beauty and harmony. But the most important thing is to always allow yourself to feel good. But in Mediterranean countries, vegetarianism is not very common, while there are virtually no dishes made from red meat, and it is too heavy.
Scientists at the Harvard School of Public Health looked at the health effects of the Mediterranean diet and concluded that "Mediterranean dietary traditions, regular exercise and smoking cessation can prevent more than 80% of coronary heart disease, 70% of strokes. and 90% of diabetes in 2 types ".
The term itself appeared in the 1950s, introduced by a doctor, a professor at the University of Minnesota, Ansel Keys. In 1945, he landed in Italy with a group of American troops. Watching locals, Keys found that they are less likely to suffer from cardiovascular problems and have a longer life expectancy than in his home country. He suggested and then established that this was the result of a lifestyle and nutrition system. Somewhat earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi first linked nutrition and predisposition to diseases such as diabetes, obesity, and bulimia, hence his name as the "father" of the Mediterranean diet. Ansel Keys remained on the coast of Italy and lived to be 100 years old.
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 flexible.
It prevents or treats 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, guaranteeing good metabolism, helping to reduce weight smoothly and maintaining positive dynamics over time, improving the state of the nervous system, improving mood, and stimulating brain activity.
In the Mediterranean diet, many foods 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.
Chatting with friends, a long Sunday dinner with family, picnics in nature, cooking together are part of the culture of the Mediterranean countries, useful to introduce into everyday life to minimize stress and anxiety and strengthen positivity.
It prolongs youthfulness and beauty thanks to flavonoids and antioxidants. They reduce the damage caused by the oxidative process, which worsens both the internal and external condition. Selenium, manganese, zinc, vitamins A and E will tighten the skin and make the hair shiny and thick.
The Mediterranean diet has virtually no disadvantages.
It helps you transition to proper nutrition and can improve your health. It is non-seasonal, unlimited in time, and has a varied menu. The only downside is the inability to lose weight fast.
In reality, however, it turns positive. Dramatic weight loss is often traumatic for the body: we experience stress starting with a sharp system change, a tangible decrease in normal daily caloric intake. The body responds to poor health, a decrease in strength, immunity and mood, chronic diseases worsen or new ones appear if the diet is not controlled.
Yes, for a while the weight will go away quickly, but the brain turns on the defense against possible hunger, and the body also manages to store fat from low-calorie foods as a reserve. Therefore, after completing the diet, the weight most often returns and sometimes even increases.
This does 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 need to eat five times a day, in small portions - so you won’t feel hungry and your body will get the full range of nutrients it needs. A rational diet gradually restarts the body’s functional system, improves metabolism and normalizes weight. Add physical activity, at least long walks, and the effect will be noticeable.
The list of approved products is extensive. Nutritionists identified them in a pyramid based on a source of complex carbohydrates, high-quality fats and vegetables (60%). The former include whole grains, durum wheat pasta, whole wheat bread, nuts and seeds, and legumes. The products of this group must be added to the menu every day.
Vegetables are offered in all varieties. In particular, you are looking for leafy vegetables such as spinach and kale, as well as vegetables with at least starch such as eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. The daily consumption of vegetables recommended by the WHO - 6 servings per day - is based exactly 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 seasonality. Alas, under our circumstances, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike imported ones, shock freezing at the peak of ripening within a few hours of harvest preserves almost all vitamins. In winter and spring, the freshness of vegetables is a rather arbitrary concept. Manufacturers take into account the long distance and storage for which they are treated with chemicals.
Chickpeas, lentils and beans are full of plant protein, rich in nutrient complex and fiber. They saturate well and create a feeling of satiety for a long time. Combined with legumes, a variety of balanced dishes can be prepared. Thick, rich soups keep you warm in cold weather, and salads are great options 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 box (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 pc
- Olive oil 20 ml.
- Salt to taste.
Recipes:
- Cook the rice according to the instructions. Add curry, mix.
- Heat olive oil in a pan and lightly saute the cabbage and broccoli.
- Combine cabbage, chickpeas and rice, mix. Salt if necessary. Garnish with basil leaves before serving.
Pasta is not bad if it is made from durum flour: low in calories, rich in vitamins and minerals, 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 before physical activity.
Of course, all its benefits can be destroyed if accompanied by a greasy sauce or served as a meat side dish - such a portion 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:
- Broccoli package (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.
- Boil the broccoli according to the instructions.
- Crush 100 g of broccoli with a blender. Mix with ricotta and olive oil.
- Toss in the spaghetti sauce and the remaining broccoli, season with salt and heat in a saucepan over low heat for 2 minutes.
- Fry the pine nuts in a dry pan and sprinkle with the spaghetti before serving.
Olive oil, the alpha and omega of the Mediterranean diet, is a gastronomic symbol of this region. Olives began to be consumed here thousands of years ago. Without treatment, they taste very bitter, so they are salted or squeezed from oil.
This is because of 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 mentioned vitamin F, don’t be surprised. Many people do not know that essential fatty acids have a common name - vitamin F. These are archidonic acid, linoleic acid and linolenic acid. The human body does not produce them and only receives them with food.
But keep in mind that not all olive oil is created equal. The best is extra vergin, a cold pressed oil that is produced mechanically. Its acidity, ie the content of organic acids does not exceed 0. 8%. During the manufacturing process, such oil completely retains vitamins and antioxidants and should be stored in dark glass bottles at room temperature. Do not heat treat.
Add the olives anywhere: salads, soups, main courses, pies, toast or omelette. The olives have a salty taste; along with them, foods do not require additional salting, which reduces the amount of salt consumed. Find inspiration from our olive oil recipes.
The second step of the pyramid is the source of the corresponding protein, which is 30% in the Mediterranean diet. Part of the body gets proteins from plant foods, fish and seafood, natural yogurt, cottage cheese, low-fat cheeses (especially popular are goat and sheep’s milk cheeses), white meat (chicken, turkey, rabbit) andfrom the egg. . Foods in this group should be consumed three to four times a week.
Fish should be eaten not only on Thursdays, as the Book of Delicious and Healthy Foods is a legacy, but several times a week. If you choose between the river and the sea, choose the second and fatty varieties. This gives you not only protein, but also Omega 3 acids, iodine rarely found in food and an excellent vitamin complex: vitamins A, E, D, C, B. dense muscle fibers. Therefore, they are immediately digested, which makes the fish an ideal dietary product.
Talking about fish often complains that it is expensive and it is almost impossible to buy good fish. Let’s clarify these exciting questions.
In fact, few people manage to buy freshly caught fish. In this case, as with vegetables, do not be afraid to freeze deeply. Follow the defrost rules: on the bottom shelf of the refrigerator, which takes 10-12 hours and retains all the nutrients. Again, as with vegetables, when buying, make sure there are no ice crystals in the package. Evidence that the fish were stored incorrectly: the temperature system was not adhered to. You can't freeze fish either.
Fish is an expensive product in every country, but there is a way out here as well. You can’t afford salmon or tuna fillets, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, flounder, saury and sardines. In principle, most families in the Mediterranean countries cook from this type of fish, and the food made with them is very tasty and varied. Many people ignore canned tuna, but to no avail: it is much more budgeted than fresh and just as healthy if it is made not in oil but in its own juice. Cooking a salad with it is a pleasure: you don’t have to bother with cutting.
Cod fillet with corn
Ingredients:
- Young corn Bonduelle 1/3 box (140 g).
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- Lemon peel 2 pinches.
- Lemon juice 1 tsp
- Any green to taste.
- Arugula for serving.
- Salt and pepper to taste.
Recipe:
- Dry the cod fillets, remove the bones with tweezers and place the fish in a baking sheet. Then sprinkle lightly with lemon juice, rubbing with a mixture of salt-pepper spices and lemon zest. Bake in a 180 degree oven 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 plate. Place garnish with corn, tomatoes, radishes and herbs nearby. Garnish with arugula.
The same goes for seafood: we don’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 a complete list of the minerals they contain, as well as their low calorie content. Shrimp is rich in vitamin B12 - involved in the production of hemoglobin and mussels - vitamin E, which protects cell membranes from destruction.
The last 10% contains red meat, which is worth consuming no more than once a week, animal fats and simple carbohydrates. Try to cook the meat gently - stew or fry and fry it on the grill without oil. Without desserts, life is deprived of sweet joy, but still choose healthy desserts. Use minimal sugar, enough for the natural sweets of fruits, honey and even vegetables. For example, young corn is sweet in itself, the desserts made with it are delicious and original, and we can eat it right out of the box.
Fruit salad with young corn
Ingredients:
- Young corn Bonduelle 1 box (340 g).
- Blueberries 70 g.
- Strawberry 70 g.
- Raspberries 70 g.
- Orange 1 pc.
- Walnut 80 g.
- Natural yogurt 400 ml.
Recipe:
- Peel the peel from the orange. Cut the orange into slices.
- Lower the corn box. Mix the corn and berries.
- Add walnuts, finely chopped walnuts, mix.
- Put fruit salad with young corn in small bowls, add yogurt with walnuts. Serve with a slice of orange.
Finally, a few words about spices.
The aromas of the sunny warm and Mediterranean gardens include rosemary, sage, thyme and marjoram. Parsley and garlic are the simplest and most affordable spices used by chefs in the region for centuries. A mixture of allspice, Provencal or Italian herbs fills the food with meaningful and interesting shades. They also allow you to use less salt - the brightness of the spices is enough for a full-fledged taste.
There are virtually no forbidden foods in the Mediterranean diet, and their list coincides with the list provided by all nutritionists. This is fast food and all "junk food", industrial semi-finished products, sauces, preserved sweets and flavor enhancers.
Drink lots of water, don’t neglect a glass of dry red wine (but no more! ) And be healthy!