The beauty of the Mediterranean diet is that it is not a diet, but the principles of a balanced diet.
As a general rule, almost any diet involves severe restrictions, it is desirable to carry it out under the supervision of a doctor, and it 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, these are easily replaced by others. You will not be hungry or stressed. On the contrary, you will enjoy your food immensely. It is not for nothing that the inhabitants of these regions enjoy excellent health and a cheerful disposition.
The Mediterranean diet is a lifestyle that allows you to be fit, rarely sick, and prolongs youth. Thinking of adjusting the diet towards adequate nutrition, study the principles of the Mediterranean diet.
In 2010, the Mediterranean diet received the official status of UNESCO as 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 Ancient Rome, all the main components of this diet already existed. Lots of vegetables and fruits, seafood, olive oil, legumes, limited amounts of meats 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, slow down the aging process, increase the production of hormones of joy, promote beauty and harmony. But the most important thing is that they always feel good, but vegetarianism in Mediterranean countries is not very common, while there are practically no dishes made with red meat, in addition to being excessively heavy.
Scientists from the Harvard School of Public Health investigated 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 strokes and 90% of type 2 diabetes. "
The term itself appeared in the 50s of the 20th century, it was introduced by a physician, a 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 found that they were less likely to suffer from problems with the cardiovascular system and had a longer life expectancy than in their homeland. He suggested, and later corroborated, that this is the result of a lifestyle and nutrition system. A little 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 Mediterranean diet. And Ansel Keys stayed on the coast of Italy and lived to be 100 years old.
Let's make a list of the advantages 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.
It 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.
Foods rich in fiber are included in all meals, guarantee a good metabolism, help reduce weight without problems and maintain positive dynamics over time, improve the state of the nervous system, improve mood and stimulate the brain activity.
Many foods in the Mediterranean diet promote the synthesis of endorphins, dopamine, serotonin and tryptophan, the so-called hormones of happiness. This reduces the risk of developing Parkinson's disease, Alzheimer's disease, and dementia in old age.
Chatting with friends, long family Sunday dinners, picnics in nature, cooking together are part of the culture of Mediterranean countries, which is useful to introduce into everyday life to minimize stress and anxiety levels and reinforce positivity.
Prolongs youth and beauty thanks to flavonoids and antioxidants. They reduce the damage of the oxidative process, which worsens both the internal and external condition. Selenium, Manganese, Zinc, Vitamins A and E firm skin and make hair shiny and thick.
There are practically no downsides to the Mediterranean diet.
It helps you switch to proper nutrition and improve your health. It is not seasonal, it is not limited in time and it implies a varied menu. Its only drawback 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 of regimen, a tangible loss of the usual daily calorie intake, we experience stress. The body responds with poor health, decreased strength, immunity and mood, chronic diseases are aggravated or new ones appear if the diet is not controlled.
Yes, for some time the weight disappears quickly, but the brain turns on the protection mode against possible hunger, and even with 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 couple of months. You should eat five times a day in small portions, so that you do not feel hungry and the body receives the full range of necessary nutrients. Gradually, a rational diet will restart the body's functional systems, 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 extensive. Nutritionists have identified them in a pyramid based on (60%) sources of complex carbohydrates, high-quality fats, and vegetables. The former include whole grains, durum wheat pasta, whole wheat bread, nuts and seeds, and legumes. Products in this group should be included on the menu every day.
Vegetables come in all varieties. Look especially for leafy greens like spinach and kale, and vegetables with minimal starch like eggplant and zucchini, cauliflower and broccoli, tomatoes, bell peppers, and fennel. The WHO recommended daily intake of vegetables - 6 servings a day - is based precisely on the amount of vegetables in the Mediterranean diet.
Previously, when modern technologies for the preservation of vegetables did not exist, cooking was based on the principle of seasonality. Unfortunately, in our conditions, seasonal vegetables are a short-lived pleasure. There is a solution: use frozen vegetables. Unlike imported ones, shock freezing, which takes place within hours after harvest at peak maturity, preserves almost all the vitamins in them. In winter and spring, the freshness of vegetables is quite an arbitrary concept. Manufacturers take long travel and storage into account, so they treat them with chemicals.
Chickpeas, lentils, and beans contain complete plant protein, a rich complex of nutrients, 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 will keep you warm in cold weather, and salads are a great dinner option. Try to eat vegetables and legumes for dinner 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).
- Bonduelle mini broccoli 1 packet (300 g).
- Cauliflower mini Bonduelle 1 packet (300 g).
- Jasmine rice 200 g.
- Basil 40 g.
- 1 teaspoon curry
- 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 skillet and lightly sauté the cabbage and broccoli.
- Combine cabbage, chickpeas, and rice, stir. Get out if you have to. Garnish with basil leaves before serving.
Pasta is not bad if it is made with durum wheat flour: it is low in calories, rich in vitamins and minerals, and easy to digest. In addition, pasta, like cereals, is one of the main sources of vitamin B. Pasta made with unrefined flour provides energy to the body, for example, it is recommended to consume it before physical activity.
Of course, all the benefits can be nullified if you accompany the dish with a fatty sauce or serve it as a garnish for meat; such a portion has nothing to do with the traditions of the Mediterranean. Light sauces based on olive oil, vegetables, fish and seafood will be the right choice for pasta.
Spaghetti with mini 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.
Prescription:
- Cook the spaghetti until cooked al dente.
- Boil the broccoli according to the instructions.
- Break up 100g of broccoli with a mixer. Mix with ricotta and olive oil.
- Mix the 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 skillet 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 consumed here thousands of years ago. Untreated, they taste very bitter, so they are salted or squeezed out of 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 the olive. 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 coronary heart disease.
I 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. 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 oil is the same. The best is vergin extra, 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, this oil fully retains vitamins and antioxidants; should be stored in dark glass bottles at room temperature. It should not be heat treated.
Add olives anywhere: in salads, soups, entrees, cakes, toasts or omelettes. Olives have a salty taste; with them, the dishes do not require additional salting, which will reduce 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 correct protein, which is 30% in the Mediterranean diet. Part of the body gets protein from plant foods, most fish and shellfish, plain yogurt, cottage cheese, low-fat cheeses (cheeses made with goat and sheep 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 Tasty and Healthy Food Book bequeathed, but several times a week. If you choose between river and sea, choose the latter 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: A, E, D, C, B vitamins. Dense structure of muscle fibers. Therefore, they immediately begin to be digested, which makes fish an ideal dietary 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 interesting questions.
In fact, few people manage to buy fresh fish. In this case, as with vegetables, do not be afraid to freeze. Observe the rules of defrosting - on the bottom shelf of the refrigerator, which will take 10-12 hours and retain all the nutrients. Again, as with vegetables, when buying, pay attention that there are no ice crystals in the package. They are evidence that the fish was stored incorrectly: the temperature regime was not observed. Also, do not freeze the fish yourself.
Fish in all countries is an expensive product, but here there is also a way out. You can't afford salmon or tuna steaks, buy more affordable varieties: cod, mackerel, pink salmon, herring, halibut, flounder, saury, sardines. In principle, in Mediterranean countries most families cook from this type of fish, 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 not made 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:
- Tender corn Bonduelle 1/3 tin (140 g).
- Cod fillet 200 g.
- Radish 2 pcs.
- Cherry tomatoes 5 pieces
- Lemon zest 2 pinches.
- 1 teaspoon lemon juice
- Any vegetables to taste.
- Arugula to serve.
- Salt and pepper to taste.
Prescription:
- Dry the cod fillets, remove the bones with tongs and place the fish in a baking dish. Then lightly sprinkle 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 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 applies to seafood - we won't be targeting 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 they contain, in addition to their 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 consume no more than once a week, animal fats and simple carbohydrates. Try to cook meat gently - stew or bake, and fry 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, baby corn is sweet in itself, the accompanying desserts are delicious and original, and you can also eat it straight out of the can.
Fruit salad with baby corn
Ingredients:
- Tender 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.
Prescription:
- Peel the zest from the orange. Cut the orange into slices.
- Drain the can of corn. Mix in the corn and berries.
- Chop the walnuts and add them to the yogurt, mix.
- Put the fruit salad with sweet corn in small bowls, add yogurt with nuts. Serve with an orange slice.
Finally, a few words about spices.
The aromas of the sunny heat and the 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 practically no prohibited foods in the Mediterranean diet and its list coincides with that given by all nutritionists. These are fast food and any "junk" food, industrial semi-finished products, sauces, candies with preservatives and flavor enhancers.
Drink lots of water, don't neglect a glass of dry red wine (but no more! ), And stay healthy!