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 inhabitants of the countries of the Mediterranean region, and related this to the longevity and health for which they are famous.
Since then, the Mediterranean diet has been studied extensively all over the world, both by professionals and by people who want to build a healthy, balanced diet to live a long and happy life. What are the basic principles of the Mediterranean diet and how to prepare a menu according to them, if you do not live in Palermo, but in other cities, read below.
The main rules of the Mediterranean diet
Today, the Mediterranean diet is an established concept based on the eating habits of the population of the Mediterranean coast. These habits have been 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 and provide a third of total calories.
- Low meat consumption.Traditionally, in Mediterranean countries, meat was eaten on special occasions, not everyday.
- High consumption of fish and seafood.Marine protein sources play a kind of meat replacement role in the Mediterranean diet, which is why they are consumed quite often.
- High consumption of vegetables, fruits, legumes, nuts, and whole grains.Vegetable and vegetarian dishes have a permanent place on the Mediterranean table thanks to the good climate, and the most common dessert is fresh fruit.
- Average level of dairy consumption.The main dairy product consumed in the Mediterranean countries is cheese, it is no coincidence that most cheeses are found here in the world.
- Average level of alcohol consumption.Inhabitants of the Mediterranean region usually drink regularly, but in small quantities. Usually it's a glass or two of wine with lunch and dinner.
- Physical activity.Although this item is not directly related to the diet, residents of Mediterranean countries generally lead an active lifestyle, spending a lot of time outdoors.
By taking these rules into account when creating your daily menu, you can follow the Mediterranean diet, regardless of where you actually live. What will you give? Fortunately, there is now more than enough research on this diet, so we can say it with confidence.
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, the 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 even further, studying 11, 000 people and finding that those who most carefully followed the above principles of the Mediterranean diet had a 30% lower risk of depression than those who rested. However, the reasons for this are not completely clear, but according to scientists, 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 benefits promised by the Mediterranean diet will blow your mind. Of course, there are hardly any people who do not agree to reduce the risk of certain diseases, but it is quite difficult to change your diet all at once, especially if you have never done this before. Therefore, below I will give some tips and recommendations for those who want to eat according to the Mediterranean diet, and at the end of the article I will put together a test menu for the week, so that the first step of the new life is not so scary.
First you need to do the following:
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, the same bottle of oil gathers dust in your cupboard for more than two, maximum three months), you can forget about the Mediterranean diet. Salads are seasoned with oil, fresh and cooked vegetables, pasta, cereals, fish are poured over it, and bread is dipped in it. Good olive oil is a versatile seasoning that goes with literally anything, so the key here is to get used to it. But fry in expensive, high-quality oil only on a low flame, in other cases use refined vegetables or butter.
Eat olives
Everything is clear here. Olive oil is made from olives, and the olives themselves contain the monounsaturated fatty acids that make them 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 cheeses.
Eat more fish
Forget the outdated recommendations to eat fish at least once a week. You need to eat fish much more often - at least 3-4 times a week, which means that you need to improve the selection, purchase and preparation of fish. When choosing between sea and river fish, prefer saltwater fish and game fish over wild and caged fish. Frozen fish, if thawed correctly, is not much worse than fresh fish, but it is much more affordable, and the recipes for fish dishes on this site last for a year.
More vegetables, good and different
In the minds of many of our compatriots, vegetables are salads or side dishes, and this idea needs to be changed urgently. Make it a habit to prepare one or two dinners a week entirely from vegetables and legumes. I don't recommend going plant-based - cheese or a bit of ham is fine too - but if you unlock the potential of vegetables as a food, you'll enjoy yourself. Of course, it would be nice if these were fresh and seasonal vegetables, but in winter our pickles and pickles fit perfectly into the Mediterranean diet. Do they have so many useful substances and vitamin C?.
The pasta is good
We have a biased attitude towards pasta, at best it's a side dish, at worst it's the source of shape problems. At the same time, in one of the Mediterranean diet countries, Italy, pasta is considered a pillar of the local cuisine: it is served before the main course, after the cold appetizers, which is called antipasti, i. e. "before" pasta. tire yourself out with a course dinner - this has not been done in Italy for a long time. But discovering pasta as a complete food is worth it. You can start with recipes for classic Italian sauces, preferring pasta made from durum wheat: they contain more nutrients and are more digestible.
Eat less sweets
If you can't imagine a day without a sweet bun or cake, you're in for a hard time. 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 reduce your consumption of other sweets to once or twice a week. And, of course, we are not talking about store-bought baked goods with tons of sugar and margarine.
Mediterranean diet: weekly menu
As I promised, the bonus of the article will be a weekly menu compiled according to the basic principles of the Mediterranean diet, but first some necessary explanations.
- First of all, the combinations of appetizers and main dishes are given based on my subjective ideas of good cuisine, there is no hidden logic in them, and if you wish, you can mix and match the dishes on the menu as you like.
- Second, the menu is designed for someone who works 7 days a week and only eats dinner at home on weekends. If this does not apply to you, similarly mix dishes from the suggested menu or cook in reserve.
- Thirdly, the menu is not tied to a specific season. If some of the products required for the suggested recipes are not currently available, you can - well, you get it! — the menu is mixed according to seasonality.
- Fourth, don't 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 better into 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 and quickly sautéed spinach
seasonal fruits or berries
Tuesday
Breakfast:
plain yogurt with honey or jam
Dinner:
lentil soup
chicken with cucumber in the oven and cucumber and garden herb salad
seasonal fruits or berries
Wednesday
Breakfast:
cottage cheese with sour cream
Dinner:
toast with fried 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 squid and fennel
Beef entrecote with pepper sauce and grilled vegetables
seasonal fruits or berries
Saturday
Breakfast:
shakshuka
Dinner:
seafood soup
fried squid with tomatoes
Dinner:
Caprese salad
lamb with eggplant and bulgur green peas
figs with honey and rosemary
Sunday
Breakfast:
homemade cake
Dinner:
roasted pepper soup
spaghetti amatriciana
Dinner:
garlic fried shrimp
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 ourselves in our desires for some temporary result. But the Mediterranean diet is completely different. Where, if not in the Mediterranean countries, they know a lot about good food and a tasty and relaxed lunchabout the pleasures it provides that bring the whole family to the table? In fact, the Mediterranean diet is not a diet or nutrition system. It is a lifestyle of health and longevity that we can all follow.
I hope you found this article on the principles of the Mediterranean diet useful and that you can easily plan your menu according to its principles. And to make this task even easier, you can find the right dishes with the help of several recipe collections.