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 be carried out under the supervision of a physician 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 will not be hungry and stressed. On the contrary, you will enjoy your food immensely. It is not for nothing that the inhabitants of these regions have excellent health and a cheerful disposition.
The Mediterranean diet is a lifestyle that allows you to stay in shape, rarely get sick and prolong youth. Think about adapting the diet to proper nutrition, study the principles of the Mediterranean diet.
In 2010, the Mediterranean Diet received official UNESCO status 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 gastronomic culture of ancient Greece and then in ancient Rome, all the main components of this diet were already present. 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 the metabolism, improve digestion, strengthen all the body's functional systems thanks to antioxidants, they slow down the aging process, increase the production of pleasure hormones, 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, while there are almost no dishes made from red meat as well as too heavy.
Researchers from the Harvard School of Public Health examined the health effects of the Mediterranean diet and concluded that "traditional Mediterranean dietary traditions, regular exercise and smoking cessation can prevent more than 80% of heart disease, 70% of stroke and 90% of diabetes 2 type".
The term itself appeared in the 50s of the twentieth century, it was introduced by a physician, professor at the University of Minnesota Ansel Keys. In 1945, he landed in Italy with a group of American soldiers. Keys observed the locals and found that they were less likely to suffer from cardiovascular problems and had a longer life expectancy than in his home country. He then suggested and substantiated that this is the result of a lifestyle and nutrition system. A little earlier, in the late 1930s, the 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 the Ansel Keys stayed on the coast of Italy and lived to be 100 years old.
Let us 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 the blood vessels clean and elastic.
Prevents or treats diabetes, as the diet is dominated by foods with a low glycemic index and almost no sugar is used, which means fast carbohydrates.
Fiber-rich foods are included in every meal, they guarantee a good metabolism, help reduce weight evenly and maintain a positive dynamic over time, improve the state of the nervous system, improve mood and stimulate 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 and dementia in old age.
Chatting with friends, long Sunday dinners with the family, picnicking in nature, cooking together are all part of the culture of the Mediterranean countries, which is useful to introduce into everyday life to minimize stress and anxiety levels and strengthen positivity.
Extends youthfulness and beauty thanks to flavonoids and antioxidants. They reduce the damage from the oxidative process, which aggravates both internal and external conditions. Selenium, manganese, zinc, vitamins A and E make the skin firm and the hair shiny and thick.
There are virtually no disadvantages to the Mediterranean diet.
It helps you switch to proper nutrition and improve your health. It is not seasonal, not limited in time and involves a varied menu. Her only downside is the inability to lose weight fast.
However, it actually becomes a plus. Dramatic weight loss is often traumatic for the body: From a sharp change in regimen, a tangible loss of the usual daily calorie intake, we experience stress. The body reacts with poor health, a decrease in strength, immunity and mood, chronic diseases worsen, or new ones arise if the diet is not controlled.
Yes, for a while, the weight goes away quickly, but the brain turns on the protective state against possible hunger, and even from low-calorie foods, the body manages to store fat in reserve. Therefore, often after the end of the diet, the weight returns and sometimes even increases.
This will not happen with the Mediterranean diet. You can not see rapid changes, but be patient. You will notice the first results in a few months. You need to eat five times a day in small portions - so you do not feel hungry and the body gets the full range of necessary nutrients. Gradually, a rational diet will restart the body's functional systems, metabolism will improve, and weight will return to normal. Add physical activity, 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 high quality complex carbohydrates, fats and vegetables. The former includes whole grains, durum wheat pasta, whole grain breads, nuts and seeds, and legumes. Products from this group must 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 a minimum of starch like eggplant and courgette, cauliflower and broccoli, tomatoes, peppers and fennel. The WHO's recommended daily intake of vegetables - 6 servings a day - is based exactly on the amount of vegetables in the Mediterranean diet.
In the past, when there were no modern technologies for preserving vegetables, cooking was based on the seasonal principle. Alas, under our conditions, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike imported, batch freezing, which is carried out within a few hours after harvest at the height of maturity, preserves almost all the vitamins in them. In winter and spring, freshness of vegetables is a fairly arbitrary concept. Manufacturers take into account the long journey and storage as they treat them with chemicals.
Chickpeas, lentils and beans contain complete plant protein, a rich nutritional complex and fiber. They saturate well and create a feeling of satiety for a long time. Combined with legumes, a wide variety of balanced meals can be prepared. Thick, rich soups keep you warm in cold weather, and salads are a great option for dinner. Try eating 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 broccoli Bonduelle 1 pack (300 g).
- Cauliflower mini Bonduelle 1 pack (300 g).
- Jasmine 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 frying pan and sauté cabbage and broccoli lightly.
- 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 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 most important sources of B vitamins. Pasta made from unrefined flour gives the body energy, for example, it is recommended to eat it before physical activity.
Of course, all the benefits can be offset if you accompany the dish with a fatty sauce or serve as a side dish for meat - such a serving has nothing to do with the traditions of the Mediterranean. Light sauces based on olive oil, vegetables, seafood will be the right choice for pasta.
Spaghetti with mini broccoli and pine nuts
Ingredients:
- Broccoli package (300 g).
- Spaghetti 250 g.
- Pine 40 g.
- Olive oil 20 ml.
- Ricotta 100 g.
- Salt to taste.
Recipe:
- Cook spaghetti until cooked al dente.
- Cook broccoli according to the instructions.
- Break 100 g of broccoli with a blender. Mix with ricotta and olive oil.
- Toss spaghetti sauce and the remaining broccoli, season with salt and heat in a saucepan over low heat for 2 minutes.
- Fry the pine nuts in a dry frying pan and sprinkle them over the spaghetti before serving.
Olive oil, alpha and omega in the Mediterranean diet, is the gastronomic 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 out of 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 2-4 tablespoons of olive oil daily reduces the risk of coronary heart disease.
Met a 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 arkidonic acid, linoleic acid and linolenic acids. The human body does not produce them and receives them only with food.
But 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, i. e. the content of organic acids does not exceed 0, 8%. During the production process, such oil fully stores vitamins and antioxidants; it should be stored in dark glass bottles at room temperature. It must not be heat treated.
Add olives yourself anywhere: in salads, soups, entrees, pies, toast or to an omelette. Olives have a salty taste; with them, dishes do not require additional salting, which reduces the amount of salt consumed. Look for inspiration in our selection of 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 proteins from plant foods, mostly seafood, natural yogurt, cottage cheese, low-fat cheeses (cheeses made from goat and sheep's milk are especially popular), 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 on tasty and healthy food bequeathed, but several times a week. If you choose between river and sea, choose the second and bold varieties. With it, you receive not only protein, but also Omega 3 acids, iodine, which is rarely found in foods, and an excellent vitamin complex: A, E, D, C, B vitamins. Dense structure of muscle fibers. Therefore, they immediately begin to be digested, making 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.
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 for thawing: in the bottom shelf of the refrigerator, which takes 10-12 hours and retains all nutrients. Again, as with vegetables, be aware that there are no ice crystals in the package when you buy. They are signs that the fish were stored incorrectly: the temperature regime was not observed. Also, do not freeze the fish yourself.
Fish in all countries is an expensive product, but there is also a way out here. You can not afford salmon or tuna fillet, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, flounder, saury, sardines. In principle, most families in the Mediterranean countries cook from these types of fish, the dishes with them are very tasty and varied. Many ignore canned tuna, but in vain: it is much more budget-friendly than fresh and just as healthy if it is not made in oil, but in its own juice. Cooking salads with him is a pleasure: no need to bother cutting.
Cod fillet with corn
Ingredients:
- Young corn Bonduelle 1/3 can (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 tray. Then sprinkle lightly with lemon juice, rub with a mixture of salt and pepper spices and lemon zest. Bake in the oven at 180 degrees for 15-25 minutes depending on the fillet size.
- 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 aim for lobster, oysters and lobster, 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 they contain, plus low calorie content. Shrimp are rich in vitamin B12 - it participates in the production of hemoglobin and in 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 meat in a gentle way - stew or bake and fry it without oil on the grill. Without desserts, life is deprived of sweet joy, but still 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 with it are delicious and original, and you can also eat it straight from the can.
Fruit salad with young corn
Ingredients:
- Young corn Bonduelle 1 can (340 g).
- Blueberries 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 of corn. Mix corn and berries.
- Chop walnuts and add to yogurt, mix.
- Put fruit salad with young corn in small bowls, add yogurt with walnuts. Serve with a piece of orange.
Finally a few words about spices.
The aromas of sunny heat and the Mediterranean oceans are contained in rosemary, sage, thyme, marjoram. Parsley and garlic are the simplest and most affordable spices used by the region's chefs for centuries. A mixture of allspice, Provencal or Italian herbs fills the dishes with meaning and interesting nuances. In addition, they allow you to use less salt - the brightness of the spices is enough for a full-bodied taste.
There are virtually no banned foods in the Mediterranean diet and their list coincides with that given by all nutritionists. This is fast food and any "junk" food, industrial semi-finished products, sauces, sweets with preservatives and flavor enhancers.
Drink plenty of water, do not neglect a glass of dry red wine (but no more! ) And be healthy!