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 implies strict restrictions, it is desirable to carry out under the supervision of a physician, and there are 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 to the fullest. It is not in vain that the inhabitants of these regions have excellent health and cheerful temperaments.
The Mediterranean diet is a lifestyle that allows you to stay in shape, rarely get sick and prolong your youth. Learn the basics of the Mediterranean diet by thinking about how to adapt your diet to proper nutrition.
In 2010, the Mediterranean diet received official UNESCO status as an intangible heritage of the Mediterranean countries: Greece, France, Italy, Morocco, Spain, Croatia, Cyprus, Portugal.
If we turn to history, we will see that in the gastronomic culture of ancient Greece, and later in ancient Rome, all the main components of this diet are already there. 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. It activates metabolism, improves digestion, strengthens all functional systems of the body, slows down the aging process due to antioxidants, increases the production of joy hormones, promotes beauty and harmony. But the most important thing is to always let them feel good. However, vegetarianism is very common in the Mediterranean countries, although there are no red meat dishes and no heavy meals.
Researchers at Harvard School of Public Health have studied the health effects of the Mediterranean diet and found that "Mediterranean dietary traditions, regular exercise and smoking cessation can protect more than 80% of coronary heart disease, 70% of strokes and 90% of diabetes. "
The term itself appeared in the 1950s and was introduced by Ansel Keys, a professor at the University of Minnesota. In 1945, he landed in Italy with a group of American soldiers. Observing the locals, Keys found that they suffered less from cardiovascular problems and lived longer than in their homeland. He suggested that this was the result of a lifestyle and nutrition system, and then argued. Not long ago, in the late 1930s, Italian nutritionist Lorenzo Piroddi first linked nutrition and sensitivity to diseases such as diabetes, obesity and bulimia, which is why he was called the "father" of the Mediterranean diet. And Ansel Keys stayed on the beach in Italy and lived to be 100 years old.
Let's list 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 because low glycemic index foods predominate in the diet and almost no sugar is used, which means fast carbs.
Fiber-rich foods are included in every meal, guarantee a good metabolism, help to lose weight smoothly and maintain positive dynamics over time, improve the condition of the nervous system, improve mood and stimulate brain activity.
Many foods in the Mediterranean diet stimulate the synthesis of endorphins, dopamine, serotonin and tryptophan, the hormones of happiness. This reduces the risk of developing Parkinson's disease, Alzheimer's and dementia in old age.
Talking to friends, long market meals with your family, walking in nature, cooking together are part of the culture of the Mediterranean countries, which is useful to apply in daily life to minimize stress and anxiety levels and increase positivity.
Prolongs youth and beauty thanks to flavonoids & antioxidantsThey reduce damage from the oxidation process, which worsens both internal and external conditions. Selenium, manganese, zinc, vitamins A and E strengthen the skin, leaving hair shiny and thick.
The Mediterranean diet has virtually no downsides.
It helps you to switch to proper nutrition and improve your health. It is not seasonal, time is not limited and involves a different menu. His only drawback is his inability to lose weight fast.
But in fact it becomes a plus. Dramatic weight loss is often traumatic for the body: we experience stress from a sudden change in regime, material loss from normal daily calorie intake. The body responds with a decrease in poor health, strength, immunity and mood, when the diet is uncontrolled, chronic diseases worsen or new ones appear.
Yes, for a while you lose weight fast, but the brain activates a possible starvation regime and is able to store even the body's fat reserves from low-calorie foods. Therefore, after most diets, the weight returns and sometimes even increases.
This will not happen in the Mediterranean diet. You will not see rapid changes, but be patient. You will see the first results in a few months. You need to eat in small portions five times a day - so you will not feel hungry and the body will receive the full range of necessary nutrients. Gradually, a rational diet will reactivate the body's functional systems, improve metabolism and return to normal weight. Add physical activity, at least long walks and the effect will be noticeable.
The list of approved products is extensive. Nutritionists have identified them (60%) in a pyramid based on sources of complex carbohydrates, high-quality fats and vegetables. The first is cereals, whole wheat pasta, wholemeal bread, nuts and seeds and legumes. Products of this group should be included in the menu every day.
Vegetables are presented in different varieties. Especially look at leafy vegetables like spinach and cabbage, and low-starch vegetables like eggplant and pumpkin, cauliflower and broccoli, tomatoes, peppers and dill. The WHO recommends a daily intake of vegetables - 6 servings per day - based on the exact amount of vegetables in the Mediterranean diet.
In the past, when there was no modern technology to protect vegetables, cooking was based on the principle of seasonality. Unfortunately, in our conditions, seasonal vegetables are a short-term flavor. There is a solution: use frozen vegetables. Unlike imported ones, shock ice cream, which is carried out a few hours after harvest at the peak of maturity, preserves almost all the vitamins it contains. The freshness of vegetables in winter and spring is quite an arbitrary concept. Manufacturers take into account the long travel and storage they are treated with chemicals.
Chickpeas, lentils and beans are a rich food complex and contain complete plant protein in fiber. They saturate well and create a feeling of satiety for a long time. A variety of balanced dishes can be prepared by combining them with legumes. Thick, rich soups will keep you warm in cold weather, and salads are a great choice for dinner. Try to eat vegetables and legumes to eat two to three times a week.
Jasmine rice with peas, mini broccoli, mini cauliflower and truffle oil
Ingredients:
- Peas (chickpeas) Bonduelle 1 box (310 g).
- Mini broccoli Bonduelle 1 packet (300 g).
- 1 packet of cauliflower mini Bonduelle (300 g).
- 200 g of jasmine rice.
- 40 g of basil.
- 1 teaspoon of curry
- 20 ml of olive oil.
- Salt to taste.
Recipes:
- Cook the rice according to the instructions. Add curry, mix.
- Heat the olive oil in a pan and lightly fry the cabbage and broccoli.
- Combine cabbage, peas and rice, mix. Salt if necessary. Garnish with basil leaves before serving.
Pasta is not bad if it is made of hard flour: it is low in calories, rich in vitamins and minerals, and easily digested. In addition, pasta, like cereals, is one of the main sources of B vitamins. Pasta made from unrefined flour provides energy to the body, for example, it is recommended to eat before physical activity.
Of course, if you accompany the dish with butter sauce or serve it as a side dish to meat, all the benefits can be canceled - such a service has nothing to do with Mediterranean traditions. Light sauces based on olive oil, vegetables, fish and seafood will be the right choice for pasta.
Mini broccoli and pine nut spaghetti
Ingredients:
- Broccoli packet (300 g).
- Spaghetti 250 gr.
- Pine nuts 40 g.
- 20 ml of olive oil.
- Ricotta 100 qr.
- Salt to taste.
Recipe:
- Cook the spaghetti until the al dente is cooked through.
- Cook the broccoli according to the instructions.
- Chop 100 g broccoli with a blender. Mix with ricotta and olive oil.
- Toss the spaghetti sauce and remaining broccoli, add salt and heat over a low heat in a saucepan for 2 minutes.
- Fry the pine nuts in a dry pan and sprinkle over the spaghetti before serving.
Olive oil, the alpha and omega of the Mediterranean diet, is a gastronomic symbol of the region. Olives began to run out here thousands of years ago. They have a very bitter taste because they are not treated, so they were salted or squeezed from oil.
This is because oleuropein, a phenolic compound that determines the benefits of olives along with omega fatty acids and vitamin E. Phenols are powerful antioxidants, have antibacterial and anti-inflammatory properties, and fight free radicals. Scientists have found that 2-4 tablespoons of olive oil a day significantly reduces the risk of cardiovascular disease.
I was introduced to 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 through food.
But keep in mind that not all olive oil is created equal. The best supplement is cold pressed oil, which is produced mechanically. Its acidity, ie the amount of organic acids does not exceed 0. 8%. This fat completely retains vitamins and antioxidants during the manufacturing process; should be stored at room temperature in dark glass containers. It should not be heat treated.
Add olives everywhere: in salads, soups, main dishes, cakes, toast or omelet. Olives have a salty taste; Foods with them do not require additional salting, which will reduce the amount of salt consumed. Seek inspiration in our selection of olive recipes.
The second step in the pyramid is the right source of protein in the Mediterranean diet, which is 30%. Part of the body gets its 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 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 several times a week, not only on Thursdays, as commanded in the book of tasty and healthy foods. If you choose between tea and sea, choose the second and oily varieties. With this you will get not only protein, but also an excellent vitamin complex with Omega 3 acids, iodine and vitamins A, E, D, C, B, which are rarely found in foods. dense structure of muscle fibers. Therefore, fish immediately begin to be digested, making them an ideal dietary product.
Talking about fish often leads to complaints that it is expensive and it is almost impossible to buy good fish. Let's clarify these interesting questions.
Indeed, few people manage to buy freshly caught fish. In this case, do not be afraid to freeze deeply, as in vegetables. Follow the rules of defrosting: on the bottom shelf of the refrigerator, which will take 10-12 hours and store all the food. Again, as with vegetables, when buying, make sure that the package does not contain ice crystals. This is evidence that the fish were stored incorrectly: no temperature regime was observed. Do not freeze the fish yourself.
Fish is an expensive product in all countries, but there is a way out. You can not afford salmon or tuna fillets, you can buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, flounder, saury, sardines. In principle, most families in the Mediterranean countries cook this type of fish, and the food with them is very tasty and varied. Many people ignore canned tuna, but in vain: it is healthier if it is made from its own juice, not fresh and fat. Cooking a salad with it is a pleasure: no need to worry about cutting.
Cod fillets with corn
Ingredients:
- 1/3 pot of young corn Bonduelle (140 g).
- Cod fillets 200 g.
- Radish 2 pcs.
- 5 cherry tomatoes.
- 2 pinches of lemon peel.
- 1 teaspoon of lemon juice
- Any herbs to taste.
- Rock for service.
- Salt and pepper to taste.
Recipe:
- Dry the cod fillets, remove the bones with tweezers and place the fish in a bowl. Then lightly sprinkle with lemon juice, rub 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 cherries in half, cut the radish into slices. Chop the plants.
- Place the prepared cod fillet on the serving table. Place corn, tomato, radish and greens garnish nearby. Decorate with rock.
The same goes for seafood: we won't be targeting lobsters, oysters and crabs, but let's take a closer look at mussels and shrimp. Iodine, selenium, zinc, iron, copper, magnesium - these are not a complete list of minerals and, moreover, low calorie content. Shrimp are rich in vitamin B12 - in the production of hemoglobin and in mussels - vitamin E, which protects cell membranes from destruction.
The last 10% includes red meat, animal fats and simple carbohydrates, which are recommended to eat more than once a week. Try to cook the meat gently - cook or bake and fry on the grill without fat. Life without sweets is devoid of sweet joy, but still chooses healthy desserts. Use a minimum of sugar, natural sweets of fruits, honey and even vegetables are enough. For example, young corn is sweet in itself, the desserts next to it are delicious and original, and you can eat it straight from the jar.
Fruit salad with young corn
Ingredients:
- 1 box of young corn Bonduelle (340 g).
- Strawberries 70 g.
- Strawberries 70 g.
- Raspberry 70 q.
- 1 piece of orange
- Walnut 80 q.
- 400 ml of natural yogurt.
Recipe:
- Peel a squash, grate it and squeeze the juice. Cut the orange into slices.
- Empty the corn box. Mix corn and berries.
- Chop the nuts and add to the yogurt, stir.
- Put fruit salad with young corn in small bowls, add yogurt with walnuts. Serve with a slice of orange.
Finally, a few words about spices.
The aromas of sunny heat and Mediterranean gardens include rosemary, sage, thyme and marjoram. Parsley and garlic are the simplest and most suitable spices used by the region's chefs for centuries. A mixture of pepper, 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 spice is enough for a full-fledged taste.
There are virtually no forbidden foods in the Mediterranean diet, and the list is consistent with that provided by all nutritionists. This includes fast food and any "junk" food, industrial semi-finished products, sauces, preservatives and flavor enhancers.
For plenty of water, don't neglect a glass of dry red wine (but not more! ) And be healthy!