The beauty of the Mediterranean diet is that it is not about a diet, but about the principles of a balanced diet.
As a rule, almost all diets involve severe restrictions, it is desirable to be carried out under the supervision of a doctor and have 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 won't be hungry and stressed out. On the contrary, you will enjoy your food immensely. It is not for nothing that the inhabitants of these regions have excellent health and good humor.
The Mediterranean diet is a way of life that allows you to be in good shape, rarely get sick and prolong your youth. While thinking of adjusting the diet towards good nutrition, study the principles of the Mediterranean diet.
In 2010, the Mediterranean diet received official UNESCO status as intangible heritage of Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we look at history, we can see that in the food culture of ancient Greece, and then of ancient Rome, there were already all the main components of this diet. Lots of vegetables and fruits, seafood, olive oil, legumes, limited amount 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 most importantly, they still allow themselves to feel good. But vegetarianism in Mediterranean countries is not very widespread, while there are practically no dishes based on red meat, as well as dishes that are too heavy.
Scientists from the Harvard School of Public Health studied the effects of the Mediterranean diet on health and concluded that "Mediterranean food traditions, regular exercise and smoking cessation can prevent over 80% of coronary heart disease, 70% of strokes and 90% of type 2 diabetes.
The term itself appeared in the 50s of the twentieth century, it was introduced by a doctor, professor at the University of Minnesota Ansel Keys. In 1945, he landed in Italy with a group of American soldiers. By observing the locals, Keys discovered that they were less likely to suffer from cardiovascular problems and that they had a longer life expectancy than in his homeland. He suggested, and then substantiated, that this was the result of a lifestyle and a nutrition system. Earlier, in the late 1930s, Italian nutritionist Lorenzo Piroddi first linked nutrition and susceptibility to diseases such as diabetes, obesity, and bulimia, which is why it is called the"father" of the Mediterranean diet. And Ansel Keys stayed on the coast in Italy and lived to be 100 years old.
Let's list the benefits of a 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 low glycemic index foods and almost no sugar is used which means fast carbohydrates.
Foods rich in fiber are included in every meal, they ensure a good metabolism, help to reduce weight smoothly and maintain positive dynamics over time, improve the condition of the nervous system, improve mood and stimulate lbrain activity.
Many foods of the Mediterranean diet promote the synthesis of endorphins, dopamine, serotonin and tryptophan, the hormones of happiness. This reduces the risk of developing Parkinson's disease, Alzheimer's disease and dementia in old age.
Chatting with friends, long Sunday dinners with the family, picnicking in nature, cooking together are part of the culture of Mediterranean countries, which is useful to introduce into everyday life to minimize stress and stress. anxiety and boost positivity.
Prolongs youth and beauty thanks to flavonoids and antioxidants. They reduce the damage caused by the oxidative process, which worsens the internal and external condition. Selenium, manganese, zinc, vitamins A and E make the skin firm, hair shiny and thick.
The Mediterranean diet has virtually no drawbacks.
It helps you switch to good nutrition and improve your health. It is not seasonal, not limited in time, and involves a varied menu. Its only downside is the inability to lose weight quickly.
However, in fact, it becomes a plus. Dramatic weight loss is often traumatic for the body: from a sudden change in diet, from a tangible loss of the usual daily calorie intake, we are under stress. The body reacts with poor health, decreased strength, immunity and mood, chronic diseases worsen or new ones appear if the diet is not controlled.
Yes, for a while the weight quickly disappears, but the brain activates the mode of protection against possible hunger, and even from low-calorie foods the body manages to store fat in reserve. Therefore, most often after the end of the diet, the weight returns, and sometimes even increases.
This will not happen with the Mediterranean diet. You won't see quick changes, but be patient. You will notice the first results in a few months. You should eat five times a day in small portions - so you will not feel hungry, and the body will receive the full range of necessary nutrients. Gradually, a rational diet will restart the functional systems of the body, the metabolism will improve, and the weight will return to normal. Add physical activity, at least long walks, and the effect will be noticeable.
The list of approved products is long. Nutritionists have identified them in a pyramid based (60%) of sources of complex carbohydrates, high quality fats and vegetables. The former include whole grains, durum wheat pasta, wholemeal bread, nuts and seeds, and legumes. Products in this group should be included in the menu every day.
Vegetables are presented in all varieties. Look especially for leafy vegetables like spinach and kale, and vegetables with minimal starch like eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. The WHO recommended daily intake of vegetables - 6 servings per day - is based precisely 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. Unfortunately, under our conditions, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike those imported, shock freezing, carried out in a few hours after harvest at the peak of maturity, preserves almost all of the vitamins they contain. In winter and spring, the freshness of vegetables is a rather arbitrary notion. Manufacturers take into account the long journey and storage, for which they treat them with chemicals.
Chickpeas, lentils and beans contain complete vegetable protein, a rich nutrient complex and fiber. They saturate well and create a feeling of fullness for a long time. Combined with leguminous vegetables, a wide variety of balanced meals can be prepared. Thick, rich soups will keep you warm in cold weather, and salads are a great option for dinner. Try to eat vegetables and legumes for dinner two to three times a week.
Jasmine rice with chickpeas, mini broccoli, mini cauliflower and truffle oil
Ingredients:
- Chickpeas (chickpeas) Bonduelle 1 can (310 g).
- Mini Bonduelle broccoli 1 package (300 g).
- Mini Cauliflower Bonduelle 1 package (300 g).
- Jasmine rice 200 g.
- Basil 40 g.
- Curry 1 teaspoon
- Olive oil 20ml.
- Salt to taste.
Recipes:
- Cook the rice according to the directions. Add the curry, stir.
- Heat the olive oil in a pan and lightly brown the cabbage and broccoli.
- Combine cabbage, chickpeas and rice, stir. Salt if necessary. Garnish with basil leaves before serving.
Pasta is not bad if it is made from durum wheat flour: it is low in calories, it has a composition rich in vitamins and minerals, and it is easily digestible. In addition, pasta, like cereal, 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 activityphysical.
Of course, all the benefits can be negated if you accompany the dish with a fatty sauce or serve it as an accompaniment to meat - such a portion has nothing to do with Mediterranean traditions. Light sauces made from olive oil, vegetables, fish and seafood will be the right choice for pasta.
Spaghetti with mini broccoli and pine nuts
Ingredients:
- Packet of broccoli (300 g).
- Spaghetti 250g.
- Pine nuts 40 g.
- Olive oil 20ml.
- Ricotta 100g.
- Salt to taste.
Recipe:
- Cook the spaghetti until cooked al dente.
- Boil broccoli according to directions.
- Break 100 g of broccoli with a blender. Toss with the ricotta and olive oil.
- Combine the spaghetti sauce and the remaining broccoli, season with salt and heat in a saucepan over low heat for 2 minutes.
- Brown the pine nuts in a dry pan and sprinkle them over the spaghetti before serving.
Olive oil, alpha and omega of the Mediterranean diet, is the gastronomic symbol of this region. Olives began to be eaten here thousands of years ago. Untreated, they have a very bitter taste, so they have been salted or extracted from the oil.
The reason for this is the substance oleuropein, a phenolic compound which, along with omega fatty acids and vitamin E, determines the health benefits of olives. Phenols are powerful antioxidants, have antibacterial and anti-inflammatory properties, and fight free radicals. Scientists found that 2-4 tablespoons of olive oil per day significantly reduced the risk of coronary heart disease.
Met a mention of vitamin F, don't be surprised. Many people don't know that essential fatty acids have a common name - vitamin F. They are archidonic, linoleic and linolenic acids. The human body does not produce them and only receives them with food.
But remember, not all olive oils are created equal. The best is extra virgin, 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 an oil fully retains vitamins and antioxidants; it should be stored in dark glass bottles at room temperature. It should not be heat treated.
Add the olives themselves anywhere: in salads, soups, main dishes, pies, toast or in an omelet. Olives taste salty; with them dishes do not require additional salting, which will reduce the amount of salt consumed. Find inspiration in our selection of olive recipes.
The second step of the pyramid concerns the sources of the good protein, which accounts for 30% in the Mediterranean diet. Part of the body obtains protein from plant foods, most fish and seafood, natural yogurt, cottage cheese, low-fat cheeses (cheeses made from goat's and sheep's milk are particularlypopular), white meat (chicken, turkey, rabbit) and eggs. Foods in this group should be eaten three to four times a week.
Fish should be eaten not only on Thursdays, as the Book of Tasty and Healthy Foods bequeathed, but several times a week. If you choose between river and sea, choose the second and the fatty varieties. With it, you will receive not only protein, but also omega 3 acids, iodine, which is rarely found in food, and an excellent complex of vitamins: vitamins A, E, D, C, B. dense structure of muscle fibers. Therefore, they immediately begin to be digested, which makes fish an ideal diet product.
Talking about fish often leads to complaints that it is expensive and that it is almost impossible to buy good fish. Let’s clear up these exciting questions.
Indeed, few people manage to buy freshly caught fish. In this case, as with vegetables, don't be afraid to freeze. Observe the rules for defrosting: on the lower shelf of the refrigerator, which will take 10-12 hours and will retain all the nutrients. Again, as with vegetables, when buying, be careful that there are no ice crystals in the packaging. They are proof that the fish was poorly stored: the temperature regime was not respected. Do not freeze the fish yourself either.
Fish in all countries is an expensive commodity, but there is also a way out. You can't afford salmon or tuna fillets, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, plaice, saury, sardines. In principle, in Mediterranean countries, most families cook from these types of fish, the dishes that accompany them are very tasty and varied. Many people ignore canned tuna, but to no avail: it is much more economical than fresh and just as healthy if it is made not in oil, but in its own juice. Cooking salads with him is a pleasure: no need to bother cutting them.
Cod fillet with corn
Ingredients:
- Bonduelle young corn 1/3 can (140 g).
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- Lemon zest 2 pinches.
- Lemon juice 1 teaspoon
- All 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 sprinkle lightly with lemon juice, rub with a mixture of salt and pepper and lemon zest. Bake at 180 degrees 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 platter. Place a garnish of corn, tomatoes, radishes and herbs nearby. Garnish with arugula.
The same goes for seafood: we will not target 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 in them, as well as low in calories. Shrimp are rich in vitamin B12 - it participates in the production of hemoglobin, and in mussels - in vitamin E, which protects cell membranes from destruction.
The last 10% include red meat, which is recommended not to consume more than once a week, animal fats and simple carbohydrates. Try to cook the meat gently - stew or bake and fry without oil, on the grill. Without desserts, life is deprived of sweet joy, but always choose healthy desserts. Use a minimum of sugar, the natural sweetness of fruits, honey and even vegetables is enough. For example, young corn is sweet in itself, the desserts that accompany it are delicious and original, and you can also eat it straight from the box.
Fruit salad with young corn
Ingredients:
- Bonduelle young corn 1 box (340 g).
- Blueberries 70 g.
- Strawberry 70 g.
- Raspberry 70 g.
- Orange 1 piece
- Walnut 80 g.
- Plain yogurt 400 ml.
Recipe:
- Peel the zest from the orange. Cut the orange into slices.
- Drain the can of corn. Combine corn and berries.
- Chop the nuts and add to the yogurt, mix.
- Put the fruit salad with young corn in small bowls, add the nut yogurt. Serve with an orange slice.
Finally, a few words on spices.
The aromas of sunny heat and Mediterranean gardens are contained in rosemary, sage, thyme, 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 will fill dishes with meaning and interesting nuances. Plus, they'll allow you to use less salt - the shine of the spices is enough for a full flavor.
There are hardly any prohibited foods in the Mediterranean diet and their list coincides with that given by all nutritionists. These are fast food and all "junk food", semi-finished industrial products, sauces, sweets with preservatives and flavor enhancers.
Drink plenty of water, don't neglect a glass of dry red wine (but not more! ) And be healthy!