mediterranean diet

The Mediterranean diet was not developed by researchers in a scientific laboratory.This nutrition program has evolved over the centuries and is a heritage of different cultures and civilizations. And these are not just sweet words. In 2013, UNESCO listed the Mediterranean Diet as an Intangible Cultural Heritage of Humanity. In addition, the United Nations recognizes that, however strange it may sound, this diet is on the verge of extinction.

What is the Mediterranean Diet?

Probably, many now remember the crispy French baguette with cheese, Italian pizza, pasta, wine and were a little surprised. Somehow, this product doesn't live up to what we're used to hearing about healthy eating. Moreover, it is hard to imagine that such a rich diet could serve as a preventative for heart disease, cancer, diabetes, and even be beneficial for weight loss.

I must admit that there is nothing surprising in such amazement. In fact, the traditional Mediterranean diet (actually a nutritional system adopted by UNESCO) has less and less in common with the modern diet of the Mediterranean region every year. This diet is based on the principles of nutrition observed by the grandparents of modern Italians and their neighbors. Over the past 50 years, the diet of the Mediterranean population has also fallen under the influence of globalization.

What does the diet consist of?

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

The traditional Mediterranean diet consists of the following food groups:

• plant foods (fruits, vegetables);
• whole grain breads, cereals;
• olive oil;
• Fish and seafood.

Cereal and bread

About 55-60% of the total energy value of food is provided by foods from this group. Over time, cereals have been an important part of the Mediterranean diet. In their diet, these foods are the main source 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 to rice and corn. But traditionally wheat and barley were on the menu, and wheat was 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 a hallmark of the Mediterranean diet. It is a major source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. It is olive oil that makes this diet unique and very beneficial for the body. Scientific research confirms that regular consumption of the product effectively protects against heart disease, senile dementia, olive oil acts 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 nuts

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

The presence of a large number of vegetables makes the diet truly beneficial for all organs and systems in the human body. Many of the traditional Mediterranean fruits have real medicinal properties. This product category 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 wide variety of fruits to be cultivated in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges, and many other fruits are popular with seaside residents. Researchers suggest that the Mediterranean tradition of ending each meal with a fruit dessert has Greek roots. Another delicacy that is beneficial to residents of the region is honey. This storehouse of nutrients was borrowed from the Egyptians centuries ago. But traditionally in the Mediterranean, consumed in small portions and not every day.

Wine and wine

Red wine is one of the ingredients known to the traditional Mediterranean diet. The inhabitants of the region at all times love and regularly consume grapes rich in phytocomponents. And as modern research confirms, this product in moderation is beneficial for the heart, immune system, 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 drinks a day.

Fish and seafood

Fish, seafood, and seaweed have been staples of the coastal population since time immemorial. They have served people for centuries as a source of iodine, vitamin D, healthy fats and protein. But if previously they used mainly fresh fish, today they are increasingly being replaced by canned foods and semi-finished products that are less useful.

Meat in the Mediterranean diet

The Mediterranean diet is not a diet where meat is the main source of protein. Products from this category don't appear on the menu very often, if they are. As a rule, red meat is consumed very rarely in the Mediterranean, and, as a rule, in the traditional form of ham. In addition to him, a dieting skinny bird sometimes appears on the table.

Healthy profit

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 did researchers draw attention to the fact that residents of the Mediterranean region 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 adhered to by the local population. Starting from the second half of the twentieth century, researchers from around the world began to study more seriously the features of this nutritional system and their effect on the human body.

The traditional Mediterranean diet consists of a large amount of fresh fruits, fish, olive oil, which, in combination with physical activity, has a beneficial effect on health.

Prevent cardiovascular disease

Abandoning red meat in favor of seafood, the use of olive oil, large amounts of fresh vegetables, fruits and a little red wine make the Mediterranean diet very 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 clotting, and the development of atherosclerosis. In addition, nutrition according to the Mediterranean system improves blood circulation and strengthens blood vessels.

Support 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 various 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 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 experience sudden death.

Preventing Alzheimer's and Degenerative Diseases

This nutritional system helps improve the cognitive function of the brain, reducing 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 antioxidant properties, increase 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 function.

This food system is considered very beneficial for elderly people, as well as 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. Research has shown that this diet is very beneficial for smokers, because a special set of foods prevents chronic obstructive pulmonary disease (COPD).

Reduce cancer risk

This is one of the most well-known benefits of the Mediterranean diet. Scientific evidence shows that eating these foods can prevent several types of cancer, including stomach, colon, and breast cancer.

Protects Against Diabetes

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

Other useful properties:

• improve the function of the thyroid gland;
• regulate metabolic processes;
• prevent rickets in children and osteoporosis in adults;
• increase bone mineralization.

Is it possible to lose weight with this diet?

Studies show that people who follow a Mediterranean diet, as well as exercise, have no problem with being overweight. And all because this system is based on the principles of proper and healthy nutrition.

The basic rule of the Mediterranean diet is to eat in small, fractional portions. The main focus is on plant foods and protein rich in fiber, which are beneficial for fat burning and muscle building. Most Mediterranean recipes are a healthy mix of meat and plant foods, and contain very few harmful additives and sugars. Another advantage of this nutritional system is to drink plenty of fluids. After the diet, you should drink at least 6 glasses of pure water every day. And water, as you know, is the best helper for losing weight and cleansing the body of toxins.

Nutritionists have developed more restrictive weight loss diets based on the Mediterranean diet. For example, there is the Three Soup diet, the essence of which is to eat one of the traditional Mediterranean diet soups for lunch and dinner during a specific time (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 a lot of 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 apart from true information, there are many myths about it.

Myth 1: Eating Mediterranean food is expensive

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

Myth 2: red wine is healthy in any quantity.

In reality, only consumption of red wine is beneficial. And what "moderate" means, experts have long 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 effect of red wine on the body, in particular on the cardiovascular system.

Myth 3: large portions of spaghetti and lots of bread is a Mediterranean diet.

In fact, it is very difficult to find Italians who eat large amounts of pasta. A traditional portion of spaghetti or other pasta is 55-60 g, and an 80g portion of pasta is considered very large. This amount of pasta on the plate will take up very little space. True adherents of the Mediterranean diet will take up mostly plates with fresh vegetables, salads, fish or diet meats.

They also rarely eat more than one slice of bread, and they also choose whole grain products.

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

Mediterranean people take their food choices very seriously. They carefully thought through the menu for the week. And some of them will eat the finished dish in a hurry or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important. Adherence to the Mediterranean diet involves not only the use of a certain list of foods, but also adherence to 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 most 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 their various 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, radish, cottonseed, safflower.

How to make your diet Mediterranean

You should not switch to a new power system suddenly. This advice has not lost its relevance when it comes to the Mediterranean diet. In order for the body to feel the transition to a new menu without pain, nutritionists advise following a few rules.

Eat more vegetables. Before completely transferring the body to a Mediterranean diet, it is recommended to gradually familiarize it with the use of a large number of vegetables. The easiest way is to replace the usual snacks with salads. For example, instead of making 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 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 whole grain bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. However, seafood and shellfish contain large amounts of omega-3 fatty acids, which are important 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 seafood. In addition to him, it would be nice to pamper the body with shellfish, which also contain a large number of useful components.

One day 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 nuts, seeds, 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 is reduced to 450 g per month, and chicken is allowed about 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 should get used to olive oil gradually, replacing it with other, more familiar types of vegetable fats.

Don't forget about dairy products. Dairy products contain several substances that the body cannot obtain from other foods. In the Mediterranean diet, as the most useful nutritional system, cheese is not excluded (remember at least France with its excellent blue cheese or Italy with mozzarella or parmesan), yogurt (the most popular in Greece) and other fermented dairy products. But they shouldn't be abused either. One glass of yogurt or milk and about 30 grams of cheese per day is considered beneficial for health.

And for dessert - fruit. Ice cream, cakes with fatty cream, baked goods - all this is prohibited. Instead of this unhealthy dessert, lean and 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 very healthy and very tasty. This is the case when we eat delicious food and at the same time lose weight, strengthen our health, and improve our appearance.

Recommended daily servings:

• vegetables - 100 g of leafy vegetables and another 50 g;
• potatoes - 100 grams;
• nuts - 100 g;
• nuts - 30 grams;
• fruit - 1 apple, 1 banana, 1 orange, 200 g melon or watermelon, 30 g 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 the week on the table

Monday
Breakfast	A glass of milk, bread with olive oil and a few slices of cheese, an apple
Dinner	Arugula salad, radish soup, spinach potatoes, baked mackerel, fruit
Snack	Whole wheat bread slices 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, slice of whole wheat bread with tomatoes, 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, 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 prunes
Friday
Breakfast	Carrot and apple juice, milk pudding
Dinner	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Snack	Bread with cheese, handful of cherries
Dinner	Artichoke omelet, peach
Saturday
Breakfast	Whole wheat bread slices, tomatoes, mozzarella
Dinner	Grilled lamb, salad, rice, grapefruit
Snack	Fruit salad
Dinner	Whole wheat 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, slice of bread
Dinner	Lentils with vegetables, mint tea

Canned olives, grilled artichokes, stuffed eggplant, boiled asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, and plenty of fish and seafood dishes. All of these and many other dishes are Mediterranean food. Based on the huge list of foods allowed in the diet, it's not at all difficult to come up with an original menu for a week or so. 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, with which you can significantly improve your health, lose extra pounds and turn into a connoisseur of healthy and delicious food. Many celebrities are building their nutritional systems based on the Mediterranean diet. They say that beauty stars Penelope Cruz, Britney Spears and Cindy Crawford have been keeping themselves in shape for years with the help of this nutritional system.