The beauty of the Mediterranean diet is that it is not a diet but the principles of a balanced diet.
As a rule, almost any diet involves severe restrictions, it is desirable to carry out under the supervision of a doctor and has contraindications. The Mediterranean diet is suitable for everyone, including children, pregnant women and the elderly. Even if you are allergic to or tolerate certain foods, it is easily replaced by others. You will not be hungry and stressed. On the contrary, you will enjoy immensely. It is not for nothing that the inhabitants of these areas have excellent health and cheerfulness.
The Mediterranean diet is a lifestyle that allows you to stay in shape, rarely get sick and prolong your youth. Consider adapting your diet to proper nutrition, learn the principles of the Mediterranean diet.
In 2010, the Mediterranean diet was given the official status of UNESCO as the intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we turn to history, we can see that in the culinary culture of ancient Greece and then in ancient Rome were already all the main elements 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 carbs. They stimulate metabolism, improve digestion, strengthen all the functions of the body's systems, thanks to antioxidants, they slow down the aging process, increase hormone production of joy, promote beauty and harmony. But the most important thing is that they always allow themselves to feel good. But vegetarianism in the Mediterranean countries is not very common, but there are almost no dishes made from red meat, as well as overweight.
Researchers from Harvard University of Public Health studied the health effects of the Mediterranean diet and concluded that "Mediterranean eating habits, regular exercise and non-smoking can prevent more than 80% of coronary heart disease, 70% of strokes and 90% of type 2 diabetes".
The term itself appeared in the 1950s, when it was introduced by Ansel Keys, a physician and professor at the University of Minnesota. In 1945, he landed in Italy with a group of American soldiers. Keys, who observed the locals, found that they were less likely to suffer from cardiovascular problems and had a longer life expectancy than in his home country. He suggested and then argued that this was 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, which is why he is called the "father" of the Mediterranean diet. And Ansel Keys lived on the Italian coast and lived to be 100 years old. .
Let's take a look at 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 elastic.
Prevents or treats diabetes, as the diet is characterized by foods with a low blood sugar level and almost no sugar is used, which means fast carbohydrates.
High-fiber foods are included in every meal, ensure good metabolism, help to lose weight easily and maintain positive energy over time, improve the state of the nervous system, improve mood and stimulate brain function.
Many foods in the Mediterranean diet promote the synthesis of endorphins, dopamine, serotonin and tryptophan, so-called happiness hormones. This reduces the risk of developing Parkinson's disease, Alzheimer's and dementia in the elderly.
Chatting with friends, long Sunday dinners with the family, picnics in nature, cooking together are all part of the Mediterranean culture, which is useful to introduce in daily life to minimize stress and anxiety and strengthen positivity.
Longer youth and beauty thanks to flavonoids and antioxidants. They reduce damage due to the oxidation process, which worsens both internal and external conditions. Selenium, manganese, zinc, vitamins A and E make the skin dense and the hair shiny and thick.
There is almost no flaw in the Mediterranean diet.
It helps you switch to proper nutrition and improve your health. It is not seasonal, not limited in time and includes a varied menu. Its only drawback is the inability to lose weight quickly.
But in reality it turns into a plus. Dramatic weight loss is often traumatic for the body: from a major change in control system, tangible loss of normal daily calorie intake, we experience stress. The body responds with poor health, a decrease in strength, immunity and mood, chronic diseases worsen or new ones appear if the diet is uncontrolled.
Yes, for a while, the weight disappears quickly, but the brain turns on the protective mode against possible hunger and even from the calorie memory, the body manages to store fat in reserve. Therefore, usually after the end of the diet, the weight comes back, and sometimes it even increases.
This will 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 should eat five meals a day in small portions - so you do not feel hungry and your body receives the full range of essential nutrients. Gradually, a sensible diet will restart the functioning of the body's systems, your metabolism will improve and your weight will return to normal. Add exercise, at least long walks, and the effect will be noticeable.
The list of approved products is extensive. Nutritionists have identified them in a pyramid based on (60%) sources of complex carbohydrates, high quality fats and vegetables. The former contains whole grains, durum wheat pasta, wholemeal bread, nuts and seeds and legumes. Products from this group should be on the menu every day.
Vegetables are presented in all varieties. Look especially for leafy vegetables like spinach and kale and low-starch vegetables like eggplant and zucchini, cauliflower and broccoli, tomatoes, peppers and fennel. The WHO recommended daily intake of vegetables - 6 servings a day - is based on the amount of vegetables in the Mediterranean diet.
Previously, when there was no modern technology for storing vegetables, cooking was based on the seasonal principle. Increasingly, in our circumstances, seasonal vegetables are a short-lived treat. There is a solution: use frozen vegetables. Unlike imported, freezing, carried out in a few hours after harvest at the peak of maturity, contains 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, which they treat them with materials.
Chicken beans, lentils and beans contain complete plant protein, rich nutrient complex and fiber. They saturate well and create a feeling of satiety for a long time. In connection with legume vegetables, you can prepare a wide variety of balanced meals. Thick, rich soups will keep you warm in cold weather and salads are a great choice for dinner. Try eating vegetables and legumes for dinner two to three times a week.
Jasmine rice with chickpeas, small broccoli, small cauliflower and truffle oil
Ingredients:
- Chickpeas (chickpeas) Bonduelle 1 can (310 g).
- Mini broccoli Bonduelle 1 pack (300 g).
- Cauliflower small Bonduelle 1 pack (300 g).
- Jasmine rice 200 g.
- Basil 40 g.
- Curry 1 tsp
- Olive oil 20 ml.
- Salt to taste.
Recipes:
- Cook the rice according to the instructions. Add curry, stir.
- Heat olive oil in a pan and sauté the cabbage and broccoli lightly.
- Combine cabbage, chickpeas and rice, stir. Add salt if necessary. Garnish with basil leaves before serving.
Pasta is not bad if it is made from durum flour: it is low in calories, it has a rich vitamin and mineral composition and it is easily digestible. In addition, pasta, like cereals, is one of the main sources of B vitamins. Pasta made from crude flour gives the body energy, for example it is recommended to eat it before exercising.
Of course, you can invalidate all the benefits if you accompany the dish with a fatty sauce or serve as a side dish for meat - such a dose 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 a little broccoli and pine nuts
Ingredients:
- Broccoli pack (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 al dente.
- Boil broccoli according to the instructions.
- Break 100 g of broccoli with a blender. Mix with ricotta and olive oil.
- Discard the remaining spaghetti sauce and 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 them over the spaghetti before serving.
Olive oil, the alpha and omega of the Mediterranean diet, is a cuisine symbol of this region. Olives began to be consumed here thousands of years ago. Untreated, they taste very bitter, so they were salted or squeezed from oil.
The reason for this is the substance oleuropein, a phenolic compound which together with omega fatty acids and vitamin E determines the benefits of olives. Phenols are powerful antioxidants, have bactericidal and anti-inflammatory properties and fight free radicals. Researchers have found that 2-4 tablespoons of olive oil a day significantly reduces the risk of coronary heart disease.
Met the mention of vitamin F, do not be surprised. Many people do not know that essential fatty acids have a common name - vitamin F. These are archidonic, linoleic and linolenic acids. The human body does not produce them and only receives them with food.
But remember that not all olive oils are created equal. The best is extra grit, cold-pressed oil produced mechanically. Its acidity, that is, the content of organic acids, does not exceed 0, 8%. During the manufacturing process, such oil fully retains vitamins and antioxidants; it should be stored in dark glass bottles at room temperature. It must not be heat treated.
Add olives anywhere: in salads, soups, main courses, cakes, toast or in omelettes. Olives have a salty taste; with them, dishes do not need additional salting, which reduces the amount of salt consumed. Look for inspiration in our selection of olive recipes.
The second step of 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, mostly fish and seafood, natural yogurt, cottage cheese, low-fat cheeses (goat and sheep milk cheeses are especially popular), white meat (chicken, turkey, rabbit) and eggs. Food in this group should be eaten three to four times a week.
Fish should be eaten not only on Thursdays, as the book on tasty and healthy food dictated, but several times a week. If you choose river and sea, choose another and oily variety. This gives you not only protein but also Omega 3 acids, iodine, which is rarely found in foods, and excellent vitamin complex: Vitamins A, E, D, C, B. dense structure of muscle fibers. As a result, they immediately begin to digest, making fish an ideal diet.
Talking about fish often leads to complaints that it is expensive and almost impossible to buy good fish. Let's clear up 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 deep. Follow the rules of absorption: on the bottom shelf of the refrigerator, which will take 10-12 hours and retain all the nutrients. Again, as with vegetables, when buying, make sure there are no ice crystals in the package. They are evidence that the fish was stored incorrectly: the temperature rule was not followed. Do not freeze the fish yourself either.
Fish in all countries is an expensive product, but there is a way here too. You can not afford salmon or tuna fillets, buy more varieties at an affordable price: cod, mackerel, pink salmon, herring, halibut, flounder, saury, sardines. Basically, families in the Mediterranean cook most of these types of fish, the dishes with them are very tasty and varied. Many people ignore canned tuna, but in vain: it is much more budget than fresh and just as healthy if it is not made in oil but in its own juice. Cooking a salad with him is a pleasure: no need to bother cutting.
Cod fillets with cereals
Ingredients:
- Young grain Bonduelle 1/3 can (140 g).
- Cod fillets 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pcs.
- Lemon rind 2 pinches.
- Lemon juice 1 tsp
- All vegetables to taste.
- Arugula to serve.
- Salt and pepper to taste.
Recipe:
- Dry the cod fillets, remove the bones with tongs and place the fish in a baking tin. Then lightly sprinkle with lemon juice, massage with a mixture of salt and pepper spices and lemon peel. Bake in the oven 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 the table. Place ornaments of corn, tomatoes, radishes and herbs nearby. Garnish with arugula.
The same goes for seafood: we will not target lobsters, oysters and lobsters, but we will look more closely at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - this is not an exhaustive list of the minerals they contain, as well as low calorie content. Shrimp is rich in vitamin B12 - it is involved in the production of hemoglobin and in mussels - vitamin E, which protects cell membranes from destruction.
The last 10% contains red meat, which is recommended to be eaten no more than once a week, animal fats and simple carbohydrates. Try to cook meat in a mild way - stew or bake and fry it without oil, on the grill. Without desserts, life is deprived of sweet joy, but still good to choose healthy desserts. Use minimal sugar, natural sweets of fruits, honey and even vegetables is enough. For example, young cereal in itself is sweet, the desserts with it are delicious and original and you can also eat it straight from the can.
Fruit salad with young grains
Ingredients:
- Young grain Bonduelle 1 can (340 g).
- Blueberry 70 g.
- Strawberries 70 g.
- Raspberry 70 g.
- Orange 1 pc.
- Walnut 80 g.
- Natural yogurt 400 ml.
Recipe:
- Peel a squash, grate it and squeeze the juice. Cut the orange into slices.
- Empty the can. Mix grains and berries together.
- Chop the walnuts and add the yoghurt, mix together.
- Put fruit salad with young corn in small bowls, add yogurt to walnuts. Serve with an orange slice.
Finally a few words about spices.
Aromas of sunny heat and Mediterranean gardens can be found in rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most cost-effective spice used by local chefs for centuries. A mixture of omnipotent, 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 the full taste.
There are almost no forbidden foods in the Mediterranean diet and their list coincides with what all nutritionists give. This is fast food and any "junk" food, semi-finished products, sauces, sweets with preservatives and flavors.
Drink plenty of water, do not neglect a glass of dry red wine (but no more! ) And stay healthy!