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 nice words. In 2013, UNESCO listed the Mediterranean diet as an Intangible Cultural Heritage of Humanity. In addition, the UN admitted that, no matter how strange it may sound, this diet was on the verge of extinction.

What is the Mediterranean Diet

Probably, many people now remembered crispy 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 prevent 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) every year has less and less in common with how 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. Over the past 50 years, the diet of the inhabitants of the Mediterranean has also fallen under the influence of globalization.

What the diet consists of

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

The traditional Mediterranean diet consists of the following food groups:

• vegetable food (fruits, vegetables);
• whole grain 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. At all times, cereals have been an important part of the diet of the inhabitants of the Mediterranean. In their diet, these foods are the main sources of carbohydrates, as well as many vitamins and minerals. In the most 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 went on the menu, and oats were used mainly 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 huge amount of vitamins, micro- and macroelements, essential oils and phytocomponents. And legumes, which have been grown in the region since ancient times, are a storehouse of vegetable protein.

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 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 cardiac 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 wide variety of fruits to be cultivated in the region. Grapes, pears, figs, dates, pomegranates, apples, quince, oranges and many other fruits are very popular among the inhabitants of the sea coasts. 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 storehouse of useful substances was borrowed 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 by which the traditional Mediterranean diet is recognized. The inhabitants of the region at all times loved and regularly consumed wine rich in phytocomponents. And as the results of modern research confirm, this product in moderate portions is beneficial for the cardiac system, immunity, as well as for the prevention of anemia and cancer. By the way, in ancient times in the Mediterranean, wine was used in a different way 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 seafood

Fish, seafood and seaweed have been staple foods for the inhabitants of the seaside since time immemorial. They have served people for centuries as a source of iodine, vitamin D, healthy fats and protein. But if before they used mainly fresh fish, today it is increasingly being replaced from the diet by less useful canned food 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 from this category do not appear often on the menu, if they do. As a 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 dietary 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 of the sea. 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 cardiac diseases, 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 local population adheres to. Starting from the second half of the twentieth century, researchers from all over the world began to study more seriously the features 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 disease

Avoiding 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. Observing this nutritional system can prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent 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 the 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.

Increases 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 following the Mediterranean Nutrition Program are 20% less likely to experience sudden death.

Prevents Alzheimer's and Degenerative Diseases

This nutritional system helps to improve 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, making it an effective defense against stroke, peripheral neuropathy, and impaired brain functionality.

This nutritional system is considered to be very beneficial for people of age, as well as for people with low stress tolerance.

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 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 most well-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 already suffering from diabetes, since it lowers 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, do not have 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 on fiber-rich plant foods and proteins, which are good for both fat burning and muscle gain. Most Mediterranean recipes are a healthy mix of meat and plant foods, and contain a minimum of harmful additives and sugar. Another advantage of this nutritional system is drinking a lot of fluids. Following a diet, you must drink at least 6 glasses of pure non-carbonated water daily. And water, as you know, is the best helper for weight loss and cleansing 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 dietary soups for lunch and dinner (from a week to 21 days): gazpacho, minestrone or pesto. In addition to soups, during the period of weight loss, you can include fish, low-fat cottage cheese, poultry and many vegetables in the menu. And I must say that the reviews about 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 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 people think. Moreover, this diet was originally a set of foods from the diet of the Italian poor. For a modern person, in order to make his diet closer to the Mediterranean diet, it is enough to introduce into the menu, for example, dishes from beans or lentils, which will serve as a source of vegetable protein, as well as focus on vegetable vegetables and whole grains. And these products, by the way, are much cheaper than many of the unhealthy, but so beloved by us semi-finished products.

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, this 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 huge amounts of pasta. A traditional serving of spaghetti or other pasta is 55-60 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 adherents of the Mediterranean diet will take most of the plate with fresh vegetables, salads, fish or dietary meat.

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

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

The Mediterranean people take the choice of food very seriously. They carefully think over 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 people, food is an important part of life. But not the most important one. 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 more and less useful. The Mediterranean diet is best done 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, including peanut, sunflower, corn, rapeseed, cottonseed, safflower.

How to make your diet Mediterranean

You should never switch to a new power system abruptly. 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 painlessly, nutritionists advise to follow several rules.

Eat more vegetables. Before transferring the body completely to Mediterranean food, it is advisable to gradually accustom it to eating a large amount 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 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 the right 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 whole grain bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, sea fish and shellfish contain a huge amount 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 does not really matter, the main thing is that it is seafood. In addition to her, it would be nice to pamper the body with shellfish, which also contain a huge amount of useful components.

One day of vegetarianism. This is another trick to help train your body to eat like a real Mediterranean. Once a week, animal products should be completely excluded from the diet. Eat beans, grains, and lots of vegetables instead. 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 is allowed about 1 kg in 30 days.

Eat the right fats. The right 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 should be accustomed to olive oil gradually, replacing it with other more familiar types of vegetable fat.

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 amazing blue cheeses or Italy with its mozzarella or parmesan), yoghurts (the most popular Greek ones) and other fermented milk products. But they should not be abused either. One glass of yogurt or milk and about 30 grams of cheese per day are considered beneficial for health.

And for dessert - fruit. Ice cream, cakes with fat creams, rich pastries - all of this is prohibited. Instead of these unhealthy desserts, slender, healthy residents of the Mediterranean region opt for strawberries, fresh figs, grapes, apples and other goodies.

How to make the right menu

Mediterranean cuisine is unique in that it is both very 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 portions of foods:

• vegetables - 100 g of leafy vegetables and 50 g of others;
• potatoes - 100 g;
• legumes - 100 g;
• nuts - 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 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
Snack	Whole grain bread slice 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
Snack	Pear
Dinner	Escalivada, a slice of whole grain bread with tomatoes, tuna with goat cheese, 2-3 apricots
Wednesday
Breakfast	A glass of milk, a few slices of cheese, whole grain bread, a peach
Dinner	Gazpacho, omelet, fruit
Snack	Cottage cheese with walnuts and honey
Dinner	Broccoli omelet, zucchini puree, bunch of grapes
Thursday
Breakfast	100 ml orange juice, muesli, a glass of milk or herbal tea
Dinner	Couscous, stewed mushrooms with garlic, sardines, baked apple
Snack	Horchata
Dinner	Hummus, angler fish with almonds, 2-3 plums
Friday
Breakfast	Carrot and apple juice, milk pudding
Dinner	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Snack	Bread with cheese, a handful of cherries
Dinner	Artichoke omelet, peach
Saturday
Breakfast	Whole grain bread slice, tomato, mozzarella
Dinner	Baked lamb, salad, rice, grapefruit
Snack	Fruit salad
Dinner	Whole grain bread, cheese with nuts, papaya
Sunday
Breakfast	Muesli, Greek yogurt, apple juice
Dinner	Tomato soup, fried salmon with sour cream sauce, salad, rice
Snack	Low-fat cheese, a slice of bread
Dinner	Lentils with vegetables, mint tea

Canned olives, baked artichokes, stuffed eggplant, stewed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, and lots of fish and seafood dishes. All this and many more 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 longer. But it is important to consider 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 pounds and turn into a connoisseur of healthy and tasty food. Many celebrities are building their nutrition system on the basis of the Mediterranean diet. They say that the star beauties Penelope Cruz, Britney Spears and Cindy Crawford have been keeping themselves in shape for years with the help of this nutritional system.