The beauty of the Mediterranean diet is that it is not a diet, but the principles of a balanced diet.
Generally, almost any diet involves severe restrictions, preferably under medical supervision, and 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, they are easily replaced by others. You will not be hungry and stressed. On the contrary, you will endlessly enjoy your food. It is not for nothing that the people of these regions have excellent health and a cheerful mood.
The Mediterranean diet is a way of life that allows you to be in shape, rarely get sick and prolong your youth. Study the principles of the Mediterranean diet as you think about adjusting your diet in terms of proper nutrition.
2010The Mediterranean diet has received official UNESCO status as an intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we look back at history, we can see that the gastronomic culture of Ancient Greece, and later Ancient Rome, already had all the major components of this diet. 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 protein, healthy fats and slow carbohydrates. They activate metabolism, improve digestion, strengthen all functional systems of the body, thanks to antioxidants, they slow down the aging process, increase the production of joy hormones, promote beauty and harmony. But the most important thing is that they always make themselves feel good. However, in the Mediterranean countries, vegetarianism is not very common, although there are practically no dishes from red meat, too, too heavy.
Researchers at the Harvard School of Public Health studied 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 stroke and 90% of type 2 diabetes. ".
The term itself originated in the 1950s, and was introduced by Ansel Keys, a physician at the University of Minnesota. 1945He landed in Italy with a group of American soldiers. Observing the locals, Keys found that they were less likely to suffer from cardiovascular problems and had a longer life expectancy than in his homeland. He suggested and then confirmed that this is the result of a lifestyle and nutrition system. Earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi first linked nutrition and susceptibility to diseases such as diabetes, obesity, and bulimia, making him the father of the Mediterranean diet. Angela Keys remained on the coast of Italy and lived for up to 100 years.
Let’s list the pros 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 elastic.
Prevents or treats diabetes because the diet is dominated by foods with a low glycemic index and almost no use of sugar, which means fast carbohydrates.
A high-fiber food is included in every meal, it guarantees good metabolism, helps to lose weight smoothly and maintain positive dynamics over time, improves the condition of the nervous system, improves mood and stimulates brain activity.
Many foods in the Mediterranean diet 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.
Conversations with friends, long Sunday dinners with family, picnics in nature, cooking together are part of the Mediterranean culture that is useful to bring into daily life to reduce stress and anxiety levels and enhance positivity.
Thanks to flavonoids and antioxidants, it prolongs youth and beauty. They reduce the damage of the oxidation process, which worsens both the internal and external condition. Selenium, manganese, zinc, vitamins A and E make the skin supple and the hair shiny and thick.
There are virtually no downsides to the Mediterranean diet.
This helps in the transition to proper nutrition and improved health. It is not seasonal, unlimited in time and means a variety of menus. Its only drawback is the inability to lose weight quickly.
But in reality, it turns into a plus. Dramatic weight loss often harms the body: from a sudden change in regime, to a tangible loss of normal daily calories, we experience stress. The body responds with poor health, loss of strength, immunity and mood, exacerbates chronic diseases or new ones if diet is not controlled.
Yes, for some time the weight disappears quickly, but the brain activates a protective mode against possible hunger and even from low-calorie foods the body manages to store fat in stores. As a result, weight usually returns and sometimes even increases at the end of the diet.
This will not happen with the Mediterranean diet. You won’t see any quick change, but be patient. You will notice the first results in a couple of months. You should eat five times a day in small portions - this way you will not feel hungry and the body will receive the full range of necessary nutrients. Gradually, a rational diet will restart the body's functional systems, improve metabolism and normalize weight. Add physical activity, at least long walks, and the effects will be noticeable.
The list of approved products is extensive. Nutritionists identified them in the pyramid based on (60%) sources of complex carbohydrates, high-quality fats, and vegetables. The former are whole grains, durum wheat pasta, wholemeal bread, nuts and seeds, and legumes. Products in this group should be added to the menu every day.
Vegetables are available in all varieties. Pay special attention to leafy vegetables such as spinach and kale, and vegetables with the least starch, such as eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers, and fennel. The WHO's recommended daily intake of vegetables - 6 servings per day - is based precisely on the amount of vegetables in the Mediterranean diet.
In the past, in the absence of modern vegetable preservation technologies, food production was based on the principle of seasonality. Unfortunately, in our conditions, seasonal vegetables are a short-term pleasure. There is a solution: use frozen vegetables. Unlike imported ones, shock freezing performed at harvest within hours of harvesting retains almost all the vitamins in them. In winter and spring, vegetable freshness is a rather arbitrary concept. Manufacturers take into account the long journey and storage they treat with chemicals.
Chickpeas, lentils and beans are full of plant proteins, rich in nutrient complex and fiber. They saturate well and create a feeling of satiety for a long time. A wide range of balanced dishes can be prepared together with legumes. Thick, hearty soups will keep you warm in cold weather, and salads are a great choice for dinner. Try to eat vegetables and legumes two or three times a week.
Jasmine rice with chickpeas, mini broccoli, mini cauliflower and truffle oil
Ingredients:
- Chickpeas (chickpeas) Bonduelle 1 can (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 teaspoon
- Olive oil 20 ml.
- Salt to taste.
Recipes:
- Cook the rice according to the instructions. Add the curry, stir.
- Heat the olive oil in a pan and lightly fry the cabbage and broccoli.
- Mix cabbage, chickpeas and rice, stir. If necessary, salt. Garnish with basil leaves before serving.
Pasta is not bad if they are made from solid flour: they are low in calories, rich in vitamins and minerals, are easily digested. In addition, pasta, like grains, 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 it before exercise.
Of course, all the benefits can be eliminated if you supplement the dish with a greasy sauce or serve as a side dish to the meat - such a portion has nothing to do with Mediterranean traditions. Light sauces made from olive oil, vegetables, fish and seafood will be a good 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 baked al dente.
- Cook the broccoli according to the instructions.
- Break 100 g of broccoli with a blender. Mix with ricotta and olive oil.
- Throw in the spaghetti sauce and the remaining broccoli, season with salt and heat in a saucepan over low heat for 2 minutes.
- Fry the cedar nuts in a dry pan and sprinkle with spaghetti before serving.
Olive oil, the alpha and omega of the Mediterranean diet, is a gastronomic symbol of the region. Olives were first used here thousands of years ago. Untreated, their taste is very bitter, so they were salted or squeezed from the oil.
The reason for this is the substance oleuropein, a phenolic compound that, together 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. Researchers have found that 2 to 4 tablespoons of olive oil a day significantly reduces the risk of coronary heart disease.
Mentioned vitamin F, don’t be surprised. Many people are unaware that essential fatty acids have a common name - vitamin F. These are archidone, linoleic and linolenic acids. The human body does not produce them and receives them only with food.
However, keep in mind that not all olive oil is created equal. The best is "extra vergin" - a cold-pressed oil produced by mechanical means. Its acidity, that is, the content of organic acids does not exceed 0. 8%. During the production process, such oil completely retains vitamins and antioxidants; it must be stored in dark glass bottles at room temperature. must not be heat treated.
Put the olives themselves anywhere: in salads, soups, main courses, cakes, toasts or in an omelette. The taste of the olives is salty; with them, the dishes do not need additional salting, which will reduce the amount of salt consumed. Look for inspiration by choosing olive recipes.
The second step in the pyramid is the sources of the right protein, which is 30% in the Mediterranean diet. Part of the body gets protein from plant foods, mainly fish and seafood, natural yogurt, cottage cheese, low-fat cheeses (especially popular cheeses from goat’s and sheep’s milk), white meat (chicken, turkey, rabbit) and eggs. . This group of foods should be eaten three to four times a week.
The fish should be eaten not only on Thursdays, as left in the book of delicious and healthy food, but also several times a week. If you choose a river and a sea, choose the second and fatty varieties. With it you will get not only protein, but also Omega 3 acids, iodine, which is rarely found in foods, and a great complex of vitamins: vitamins A, E, D, C, B groups. Dense muscle fiber structure. As a result, they immediately begin to digest, making fish an ideal dietary product.
Talk of fish often leads to accusations that it is expensive and 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 of deep freezing. Follow the defrost rules: on the bottom shelf of the refrigerator, which will take 10 to 12 hours and retain all the nutrients. Again, as with vegetables, when buying, make sure there are no ice crystals in the package. This is proof that the fish was treated incorrectly: the temperature regime was not followed. Do not freeze the fish yourself.
Fish is an expensive product in all countries, but there is a way out here as well. You can not afford salmon or tuna fillets, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, flounder, saithe, sardines. Basically in the Mediterranean countries, most families produce from these species of fish, and the dishes with them are very tasty and varied. Many people ignore canned tuna, but in vain: it is much cheaper than fresh and just as healthy if it is made not in oil but in its own juice. Making a salad with it is one pleasure: no need to bother cutting.
Cod fillet with corn
Ingredients:
- Young corn Bonduelle 1/3 cans (140 g).
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- Lemon peel 2 pinches.
- Lemon juice 1 tsp
- Any greens 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 dish. Then lightly sprinkle with lemon juice, rubbed with a mixture of salt and pepper spices and lemon peel. Bake in a 180 degree oven for 15-25 minutes, depending on the size of the fillet.
- Cut the cherry in half, cut the radish into slices. Chop the herbs.
- Place the finished cod fillet on a serving plate. Place a garnish of corn, tomatoes, radish and herbs nearby. Garnish with arugula.
The same goes for seafood: we won’t catch lobsters, oysters and lobsters, but let’s take a closer look at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not an exhaustive list of minerals and low calorie. Shrimp are rich in vitamin B12 - they are involved in the production of hemoglobin, and mussels - vitamin E, which protects cell membranes from destruction.
The last 10% includes red meat, which is recommended to be eaten no more than once a week, animal fats and simple carbohydrates. Try to cook the meat gently - stew or fry and fry without oil on the grill. In addition to desserts, sweet joy is taken away from life, but still choose healthy desserts. Use as little sugar as possible, enough natural sweetness of fruits, honey and even vegetables. For example, young corn is sweet in itself, desserts with them are delicious and original, and you can also eat straight from the can.
Fruit salad with young corn
Ingredients:
- Young corn Bonduelle 1 can (340 g).
- Blueberries 70 g.
- Strawberry 70 g.
- Raspberry 70 g.
- Orange 1 pc.
- Walnut 80 g.
- Natural yogurt 400 ml.
Recipe:
- Peel an orange peel. Cut the orange into slices.
- Drain the corn cans. Mix the corn and berries.
- Chop the walnuts and pour into the yogurt, mix.
- Put fruit salads with young corn in small bowls, add yogurt with walnuts. Serve with an orange slice.
Finally, a few words about spices.
The aromas of sunny heat and Mediterranean gardens are rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable spices used by chefs in the region for centuries. A blend of allspice, Provencal or Italian herbs will fill the dishes with meaning and interesting nuances. In addition, they will allow you to use less salt - the brightness of the spices is enough for a full-fledged taste.
There are practically no banned foods in the Mediterranean diet and their list is the same as that provided by all nutritionists. These are fast food and any "spam" food, industrial semi-finished products, sauces, sweets with preservatives and flavor enhancers.
Drink lots of water, don’t forget a glass of dry red wine (but no more! ) And stay healthy!