Everyone has heard of 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 attributed this to the longevity and health for which they were famous.
Since then, the Mediterranean diet has been closely studied around the world by both experts and people who want to build a healthy, balanced diet to live 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 the inhabitants of the Mediterranean coast. These habits have been analyzed and compiled into a convenient system that anyone can follow. Briefly, 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 and provide a third of all calories.
- Low level of meat consumption.Traditionally, in the Mediterranean countries, meat was eaten not every day, but on special occasions.
- High consumption of fish and seafood.In the Mediterranean diet, marine protein sources act as a kind of meat substitute, so they are often eaten.
- 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 consumed in the Mediterranean countries is cheese, it is no coincidence that the most cheese in the world can be found here.
- Average level of alcohol consumption.Residents of the Mediterranean tend to drink regularly, but in small quantities. Usually this is a glass or two of wine with lunch and dinner.
- Physical activity.Although this substance 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 actually follow the Mediterranean diet no matter where you live. What will it give? Fortunately, today there is enough research on this diet, so we can say with certainty.
The benefits of the Mediterranean diet
So, the Mediterranean diet:
- promotes the work 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 Navarra went further, studying 11, 000 people, and found that those who most closely followed the above principles of the Mediterranean diet had a 30% lower risk of depression than those who did not. However, the reasons for this are not entirely clear, but scientists have suggested that the reduced risk of depression is one of the results of the foods included in the Mediterranean diet improving vascular function and fighting inflammation.
If you want to get started but don't know how
The benefits the Mediterranean diet promises are mind-boggling. Of course, there is no one who does not agree to reduce the risk of certain diseases, but it is quite difficult to change your diet at once, especially if you have not 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 test menu for the week so that he does not take the first step to a new life. be very scary.
The first thing you need to do is:
Buy olive oil
No, I have no doubt that you eat cold-pressed olive oil without my advice, but in your kitchen at least sometimes (or vice versa, the same bottle of oil collects dust in your cupboard for more than two, maximum three months ), you can forget about the Mediterranean diet. Drizzle salads with oil, pour over fresh and cooked vegetables, pasta, cereals, fish and dip bread into it. A good olive oil is a versatile condiment that goes with literally anything, so the key here is to get used to it. But frying in expensive and high-quality oil is worthwhile only when you cook on low heat, in other cases, use refined vegetable or butter.
Eat olives
Everything is clear here. Olive oil is made from olives, and the olive itself contains monounsaturated fatty acids that make it so healthy. Eating seven olives a day is enough to get all the nutrients they contain. Fortunately, there are few problems with this, most adults love olives, but if this expression does not apply to you, add olives to salads, sauces, stews or fresh cheeses.
Eat more fish
Forget the outdated advice that you should eat fish at least once a week. You need to eat fish 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, choose marine fish and wild fish over wild and caged fish. Frozen fish, if properly thawed, is no worse than fresh fish, but it is more affordable, and the recipes for fish dishes on this site will last you a year.
More vegetables, good and different
According to many of our compatriots, vegetables are either a salad or a side dish, and this opinion needs to be changed urgently. Make it a habit to make one or two dinners a week entirely of vegetables and legumes. I'm not a fan of being plant-based - adding cheese or some ham is fine - but by unlocking the vegetable's nutritional potential, you'll start to enjoy it. Of course, it would be good if these were fresh and seasonal vegetables, but in winter our pickles and pickles will fit perfectly into the Mediterranean diet. Is it for nothing that they contain so many useful substances and vitamin C?.
Pasta is good
We have a prejudice against pasta, at best a side dish and at worst a source of trouble for the figure. At the same time, in Italy, one of the countries that gave us the Mediterranean diet, pasta is considered a pillar of the local cuisine: it is served before the main course, after cold appetizers called antipasti, i. e. "before". pasta. "There is absolutely no point in tiring yourself out by eating a three- or four-course dinner every day - they haven't been doing it for a long time in Italy itself. But it's worth exploring pasta as a complete meal. You can start with recipes for classic Italian sauces, prefer pasta made from durum wheat: they contain more nutrients and are better digested.
Eat less sweets
If you cannot imagine a day without sweet bread or cake, you will have a hard time. In the Mediterranean diet, dessert is 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 them, it's better to reduce the 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: weekly menu
As I promised, a bonus to the article will be a weekly menu designed according to the principles of the Mediterranean diet, but first a few necessary explanations.
- First of all, the combinations of appetizers and main dishes are based on my subjective opinion of good cuisine, there is no hidden logic in them, and if you want, the dishes mentioned in the menu can be mixed as you like.
- Secondly, the menu is designed for a person who works 7 days a week and eats dinner at home only on weekends. If that's not your thing, mix and match dishes from the same suggested menu or cook in stock.
- Thirdly, the menu is not tied to any particular season. If some of the products needed for the suggested recipes are not currently available, you can - well, you get the idea! — mix up the menu according to the season.
- 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 eat cottage cheese and sour cream for breakfast - but these products are more suitable for the Mediterranean diet.
- Finally, if you want to replace a dish or expand the proposed menu, study the recipe catalog.
Monday
Breakfast:
cottage cheese with sour cream
Supper:
fresh beet salad
fried cod and quick sauteed spinach
seasonal fruits or berries
Tuesday
Breakfast:
natural yogurt with honey or jam
Supper:
lentil soup
oven-baked chicken gherkins and cucumber and herb salad
seasonal fruits or berries
Wednesday
Breakfast:
cottage cheese with sour cream
Supper:
toast with baked peppers and cheese
fish and rice with vegetables
seasonal fruits or berries
Thursday
Breakfast:
Sugar-free muesli with yogurt
Supper:
minestrone soup
spaghetti with cherry tomatoes and basil
seasonal fruits or berries
friday
Breakfast:
natural yogurt with honey or jam
Supper:
salad with squid and fennel
Beef entrecote with pepper sauce and fried vegetables
seasonal fruits or berries
Saturday
Breakfast:
shakshuka
Supper:
sea fish soup
Squid cooked with tomatoes
Supper:
Caprese salad
lamb with eggplant and bulgur with green peas
figs with honey and rosemary
Sunday
Breakfast:
homemade cupcakes
Supper:
roasted pepper soup
spaghetti amatriciana
Supper:
fried shrimp with garlic
baked flounder and potatoes with rosemary
baked apple
Finally
Many of us associate the word "diet" with the feeling of constant hunger and the need to limit ourselves in our desires for the sake of some ephemeral result. But the Mediterranean diet is completely different. If not in the Mediterranean countries, do they know a lot about good food and the enjoyment of a delicious and comfortable dinner that brings the whole family around the table? In fact, the Mediterranean diet is not a diet or a nutritional 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 was useful for you and you can easily plan your menu according to its principles. And to make this task even easier, you can use different collections of recipes that will help you find the right dishes.