Everyone has heard about the benefits of the Mediterranean diet. The term first appeared in the middle of the last century, when researchers discovered many similarities in the diet and lifestyle of the inhabitants of the countries of the Mediterranean region, and linked this to the longevity and health for which they are famous.
Since then, the Mediterranean diet has been closely studied around the world, both by specialists and by people who want to create a healthy, balanced diet for a long and happy life. What are the principles of the Mediterranean diet and how to create a menu according to them, if you do not live in Palermo, but in other cities, read below.
Basic rules of the Mediterranean diet
Today, the Mediterranean diet is an established concept based on the eating habits of people living along the Mediterranean coast. These habits are analyzed and compiled into a convenient system that anyone can follow. In short, the principles of the Mediterranean diet are as follows:
- High intake of monounsaturated fats.Olive oil and other sources of monounsaturated fatty acids are widely used in cooking, providing a third of all calories.
- Low level of meat consumption.Traditionally, meat in the Mediterranean countries was eaten on special occasions, not every day.
- High consumption of fish and seafood.In the Mediterranean diet, marine sources of protein play the role of a kind of meat substitute, so they are eaten quite often.
- High consumption of vegetables, fruits, legumes, nuts, grains. Vegetable and vegetarian dishes take a permanent place on the Mediterranean table in a good climate, and the most common dessert is fresh fruit.
- Average level of consumption of dairy products.The main dairy product consumed in the Mediterranean countries is cheese, it is no coincidence that the largest amount of cheese in the world can be found here.
- Average level of alcohol consumption.Mediterranean people drink regularly, but in small quantities. Usually it's a glass or two of wine with lunch and dinner.
- Physical activity.Although this product is not directly related to the diet, residents of the Mediterranean countries tend to lead an active lifestyle, spending a lot of time outdoors.
By following these rules when creating your daily menu, you can follow the Mediterranean diet, regardless of where you actually live. what will he giveFortunately, there is more than enough research on this diet today, so we can say with certainty.
The benefits of the Mediterranean diet
So, the Mediterranean diet:
- promotes the functioning of blood vessels, reduces the risk of cardiovascular diseases;
- prevents inflammatory processes and restores damaged cells;
- reduces 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, WHO developed dietary guidelines to reduce the risk of cardiovascular diseases, 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 Navarre went even further, studying 11, 000 people and found that those who followed the above-mentioned principles of the Mediterranean diet most closely had a 30% lower risk of depression than those who did not. Although the reasons for this are not fully understood, scientists suggest that the reduced risk of depression is one result of the fact that the foods included in the Mediterranean diet improve blood vessel function and fight inflammation.
If you want to start but don't know how
The benefits that the Mediterranean diet promises will blow your mind. Of course, it is difficult to find someone who does not agree to reduce the risk of certain diseases, but it is quite difficult to change the diet at once, especially if you have never done it 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 create a trial menu for the week so that the first step towards a new life is not taken. Be so scary.
Here's what you should do first:
Buy olive oil
No, I have no doubt that you will eat cold-pressed olive oil without my advice, but if you sometimes do not have it in the kitchen (or, on the contrary, a bottle of the same oil collects dust in the cupboard. More than two, three months at most), you can forget about the Mediterranean diet. Pour oil on salads, pour fresh and cooked vegetables, pasta, cereals, fish and put bread. A good olive oil is a versatile condiment that goes with literally everything, so getting into the habit is key here. But you should fry in expensive, high-quality oil only when cooking on low heat, otherwise use refined vegetable or butter.
Eat olives
Everything is clear here. Olive oil is made from olives, and the olive itself also contains the monounsaturated fatty acids that make it so healthy. Eating seven olives a day is enough to get the full range of nutrients they contain. Fortunately, there are few difficulties 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 recommendations that you should eat fish at least once a week. Fish should be eaten much more often - at least 3-4 times a week, which means that you need to improve your skills in choosing, buying and preparing fish. When choosing between sea and river fish, give preference to sea fish, between wild and caged fish, choose wild fish. Frozen fish, if properly frozen, is not much worse than fresh fish, but it is much more affordable, and the recipes for fish dishes on this site will delight you for a year in advance.
More vegetables, good and different
In the minds of many compatriots, vegetables are either a salad or a side dish, and this idea must be changed immediately. Make it a habit to cook one or two dinners a week made entirely of vegetables and legumes. I'm not advocating plant-based foods—adding cheese or a bit of ham is fine—but by opening up to the potential of vegetables as food, you'll start to enjoy yourself. It would be good, of course, if it were fresh and seasonal vegetables, but in winter our pickles and pickles fit perfectly into the Mediterranean diet. Is it false that it contains so many useful substances and vitamin C?.
Pasta is good
We have a biased attitude towards pasta, at best they are considered a side dish, at worst, a source of figure problems. At the same time, in one of the countries that gave us the Mediterranean diet, Italy, pasta is considered the mainstay of local cuisine: it is served before the main course, after a cold appetizer called antipasti, that is, "before. Pasta. "There's no point in exhausting yourself with three or four-course dinners every day - they haven't done it for a long time even in Italy itself. But it's worth discovering pasta as a complete meal. You can start with recipes for classic Italian sauces, giving preference to pasta made from durum wheat: theyContains more nutrients and is better digestible.
Eat less sweets
If you can't imagine a day without sweet cookies or cake, you're in trouble. In the Mediterranean diet, dessert is often replaced with fresh berries and fruits, which contain fiber and many 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 limit your consumption of other sweets to once or twice a week. And of course, we're not talking about store-bought baked goods with tons of sugar and margarine.
Mediterranean diet: menu for the week
As I promised, the bonus of the article will be the menu for the week, which is drawn up according to the principles of the Mediterranean diet, but first some necessary explanations.
- Firstly, the combinations of appetizers and main dishes are based on my subjective ideas of good cuisine, there is no hidden logic in them, and if you wish, the dishes listed on the menu can be mixed up as you like.
- Secondly, the menu is designed for a person who works 7 days a week, who only dines at home on weekends. If this does not apply to you, similarly mix dishes from the proposed menu or prepare in reserve.
- Thirdly, the menu is not tied to any particular season. If some of the products required for the suggested recipes are not currently available, you can - well, you understand! - Combining the menu according to seasonality.
- Fourth, do not be surprised if you see dishes on the menu that at first glance do not correspond to your ideas about the diet of Mediterranean residents. In Italy, it is unlikely that many people would eat cottage cheese and sour cream for breakfast - and yet these products fit more into the Mediterranean diet.
- Finally, if you want to change a dish or expand the proposed menu, explore the recipe catalog.
Monday
Breakfast:
Cottage cheese with sour cream
Dinner:
Fresh beet salad
Grilled cod and quick-sautéed spinach
Seasonal fruit or berries
Tuesday
Breakfast:
Natural yogurt with honey or jam
Dinner:
Lentil soup
Chicken pie in the oven and salad of cucumber and garden herbs
Seasonal fruit or berries
Wednesday
Breakfast:
Cottage cheese with sour cream
Dinner:
Toast with baked peppers and cheese
Fish and rice with vegetables
Seasonal fruit or berries
Thursday
Breakfast:
Sugar-free muesli with yogurt
Dinner:
Minestrone soup
Spaghetti with cherry tomatoes and basil
Seasonal fruit or berries
Friday
Breakfast:
Natural yogurt with honey or jam
Dinner:
Salad with squid and fennel
Beef entrecote with pepper sauce and fried vegetables
Seasonal fruit or berries
Saturday
Breakfast:
Shakshuka
Dinner:
Sea fish soup
Baked squid with tomatoes
Dinner:
Caprese salad
Lamb eggplant and Bulgarian green peas
Figs with honey and rosemary
Sunday
Breakfast:
Homemade cupcakes
Dinner:
Roasted pepper soup
Spaghetti amatriciana
Dinner:
Fried shrimps with garlic
flounder in the oven and potatoes with rosemary
Baked apple
finally
Many of us associate the word "diet" with a constant feeling of hunger and the need to limit desire for some ephemeral result. But the Mediterranean diet is completely different. Where, if not in the Mediterranean countries, do they know a lot about good food and the pleasure that comes from a delicious and cheerful lunch that brings the whole family to the table? In fact, the Mediterranean diet is not a diet or a food system. It is a lifestyle that promises health and longevity that 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 its principles. And to make this task even easier, you can use a collection of different recipes to help you find the right dishes.