Everyone has heard of the benefits of the Mediterranean diet. This term first appeared in the middle of the last century, when researchers found many similarities in the diet and lifestyle of the people of the countries in the Mediterranean region, and associated it with the longevity and health they are famous for.
Since then, the Mediterranean diet has been carefully studied all over the world, both by experts and by people who want to build a healthy and balanced diet to live a long and happy life. What are the principles of the Mediterranean diet and how to make a menu according to it, if you do not live in Palermo, but in another city, read below.
The main rules of the Mediterranean diet
Today, the Mediterranean diet is a well-established concept based on the eating habits of the inhabitants of the Mediterranean coast. These habits have been analyzed and compiled into a simple system that anyone can follow. Briefly, the principles of the Mediterranean diet are as follows:
- High intake of unsaturated fats.Olive oil and other sources of monounsaturated fatty acids are widely used in cooking, providing up to a third of all calories.
- Low level of meat consumption.Traditionally, meat in Mediterranean countries was eaten on special occasions rather than every day.
- High consumption of fish and seafood.Marine protein sources in the Mediterranean diet play the role of a kind of meat substitute, so they are eaten regularly.
- High consumption of vegetables, fruits, legumes, nuts, whole grains.Vegetable and vegetarian dishes owe their permanent place on the Mediterranean table to the good climate, and the most common dessert is fresh fruit.
- Average level of consumption of dairy products.The main dairy product used in Mediterranean countries is cheese; it is no coincidence that the largest number of cheeses in the world can be found here.
- Average level of alcohol consumption.Mediterranean people tend to drink regularly, but in small amounts. Usually this is one or two glasses of wine with lunch and dinner.
- Physical activity.Although this item is not directly related to diet, residents of Mediterranean countries tend to lead an active lifestyle, spending a lot of time outdoors.
By keeping these rules in mind when planning your daily menu, you can follow the Mediterranean diet, no matter where you actually live. What will be given? Fortunately, today there are more than enough studies on this diet, so we can say with confidence.
Benefits of the Mediterranean diet
So, the Mediterranean diet:
- promote the function of blood vessels, reduce the risk of cardiovascular disease;
- inhibits the inflammatory process and restores damaged cells;
- reduce the risk of cancer, as well as diseases such as diabetes, asthma, Alzheimer's disease and others;
Based on the general principles of the Mediterranean diet, the WHO developed dietary guidelines to reduce the risk of cardiovascular disease, and in 2010 UNESCO recognized the Mediterranean diet as a national cultural heritage.
Spanish scientists from the University of Las Palmas de Gran Canaria and the University of Navarra went further, studying 11, 000 people and found that those who followed the principles of the Mediterranean diet above most carefully had a 30% lower risk of depression than those who did not rest. The reason for this, however, is not entirely clear, but scientists have suggested that the reduction in the risk of depression is one of the consequences of the fact that the foods included in the Mediterranean diet improve vascular function and fight inflammation.
If you want to start but don't know how
The promised benefits of the Mediterranean diet make your head spin. Of course, almost no one disagrees with reducing the risk of certain diseases, but it is quite difficult to change your diet at once, especially if you have never done this before. Therefore, below I will give some tips and recommendations for those who want to start eating according to the Mediterranean diet, and at the end of the article I will make an experimental menu for this week so that the first step to a new life will not be so scary.
Here's what you need to do first:
Buy olive oil
No, I have no doubt that you eat cold-pressed olive oil without my advice, but if you don't have it in your kitchen at least sometimes (or, on the contrary, a bottle of the same oil is gathering dust in your cupboard formore than two, maximum three months ), you can forget about the Mediterranean diet. Season the salad with oil, pour over fresh and cooked vegetables, pasta, grains, fish, and dip bread in it. A good olive oil is a versatile condiment that goes well with everything, so the key here is to get used to it. But you should fry in expensive, high-quality oil only when you cook on low heat; in other cases, use vegetable or clarified butter.
Eat olives
Everything is clear here. Olive oil is made from olives, and olives themselves also contain monounsaturated fatty acids that make them very healthy. Eating seven olives a day is enough to get the full range of nutrients contained in them. Fortunately, there is little difficulty with this, most adults love olives, but if this statement does not apply to you, add olives to salads, sauces, stews or fresh cheese.
Eat more fish
Forget the outdated recommendation that you should eat fish at least once a week. You should eat fish more often - at least 3-4 times a week, which means you should improve your skills in choosing, buying and preparing fish. When choosing between sea and river fish, give preference to sea fish; from wild fish and caged fish, choose wild fish. Frozen fish, if properly thawed, is not much worse than fresh fish, but it is much more affordable, and the recipes for fish dishes on this site will last for a year in advance.
More vegetables, tasty and different
In the minds of many compatriots, vegetables are either salads or side dishes, and this idea needs to be changed immediately. Get into the habit of preparing one or two dinners a week entirely from vegetables and beans. I'm not advocating going plant-based - adding cheese or a bit of ham is fine - but by unlocking the potential of vegetables as food, you'll start to enjoy them on their own. It would be nice, of course, if these are fresh and seasonal vegetables, but in winter our oranges and pickles will fit perfectly into the Mediterranean diet. Is it in vain that it contains many useful substances and vitamin C?. .
Delicious pasta
We have a bias towards pasta; at best, they are considered side dishes, at worst, a source of trouble for the figure. At the same time, in one of the countries that gave us the Mediterranean diet, Italy, pasta is considered a pillar of local cuisine: it is served before the main course, after a cold appetizer, called antipasti, that is, "before this. pasta. "There is nowhat's the point of exhausting yourself by eating three or four dinners a day - they haven't done that for a long time even in Italy itself. But discovering pasta as a complete meal is well worth it. You can start with a recipe for a classic Italian sauce, giving preference to pasta made from durum wheat: it contains more nutrients and is easier to digest.
Eat less sweets
If you can't imagine a day without sweet bread or cake, you're in for a tough time. In the Mediterranean diet, desserts are often replaced with fresh berries and fruits, which contain fiber and a number of vitamins and nutrients. The good news is that you can eat a reasonable amount of fruit every day, but if you can't live without it, it's best to reduce your intake of other sweets to once or twice a week. And, of course, we're not talking about store-bought baked goods with lots of sugar and margarine.
Mediterranean diet: menu for the week
As I promised, the bonus for the article will be the menu for this week, organized according to the principles of the Mediterranean diet, but first some explanations are necessary.
- First, the combination of appetizers and main dishes is given based on my subjective idea of good cooking, there is no hidden logic in it, and if you want, the dishes listed in the menu can be shuffled at will.
- Second, this menu is designed for someone who works 7 days a week, who only eats at home on weekends. If this does not apply to you, mix the same dish from the suggested menu or cook in reserve.
- Third, the menu is not tied to a specific season. If some of the products required for the suggested recipe are not currently available, you can - well, you get the idea! — shuffle the menu seasonally.
- Fourth, don't be surprised if you see a dish on the menu that at first glance does not fit your idea of a Mediterranean diet. In Italy, it is unlikely that many people eat cottage cheese and sour cream for breakfast - however, these products are more suitable for the Mediterranean diet.
- Finally, if you want to replace a dish or expand the suggested menu, study the recipe catalog.
Monday
Breakfast:
cottage cheese with sour cream
dinner:
fresh beet salad
fried cod fish and quick stir-fried spinach
seasonal fruits or berries
Tuesday
Breakfast:
plain yogurt with honey or jam
dinner:
lentil soup
oven-baked gherkin chicken and cucumber and garden herb salad
seasonal fruits or berries
Wednesday
Breakfast:
cottage cheese with sour cream
dinner:
toast with roasted peppers and cheese
fish and rice with vegetables
seasonal fruits or berries
Thursday
Breakfast:
Sugar-free muesli with yogurt
dinner:
minestrone soup
spaghetti with cherry tomatoes and basil
seasonal fruits or berries
Friday
Breakfast:
plain yogurt with honey or jam
dinner:
salad with squid and fennel
Beef entrecote with pepper sauce and roasted vegetables
seasonal fruits or berries
Saturday
Breakfast:
shakshuka
dinner:
sea fish soup
grilled octopus with tomatoes
dinner:
Caprese salad
lamb with eggplant and bulgur with green beans
figs with honey and rosemary
Sunday
Breakfast:
homemade cupcakes
dinner:
roasted pepper soup
spaghetti amatriciana
dinner:
fried shrimp with garlic
flounder in the oven and potatoes with rosemary
baked apple
Finally
Many of us associate the word "diet" with constant feelings of hunger and the need to limit ourselves in our desires for the sake of impermanent results. But the Mediterranean diet is completely different. Where, if not in the Mediterranean country, do they know so much about good food and the pleasure that comes from a delicious and relaxing lunch that brings the whole family to the dining table? Actually, the Mediterranean diet is not a diet or a nutritional system. This is a lifestyle that promises health and longevity, which each of us can follow.
I hope this article about the principles of the Mediterranean diet is useful to you, and you can easily plan your menu according to the principles. And to make this task even easier, you can use a wide collection of recipes to help you find the right dish.