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 associated it with the longevity and health for which they are famous.
Since then, the Mediterranean diet has been closely studied around the world, both by experts and by 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 on.
The 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 broken down and compiled into a convenient system that anyone can follow. In summary, 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 up to a third of all calories.
- Low level of meat consumption.Traditionally, meat in Mediterranean countries was consumed on special occasions and not every day.
- High consumption of fish and seafood.Marine sources of protein in the Mediterranean diet play the role of a kind of meat substitute, which is why they are consumed quite often.
- High consumption of vegetables, fruits, legumes, nuts, whole grains.Vegetables 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 Mediterranean countries is cheese; it is no coincidence that the largest number of cheeses in the world is found here.
- Average level of alcohol consumption.Mediterranean people tend to drink regularly, but in small amounts. This is usually a glass or two of wine with lunch and dinner.
- Physical activity.Although this species is not directly related to diet, the inhabitants of Mediterranean countries tend to lead an active lifestyle, spending a lot of time outdoors.
By keeping these rules in mind when writing your daily menu, you can stick to the Mediterranean diet, no matter where you actually live. What will it give? Fortunately, today there is more than enough research on this diet, so we can say with confidence.
The benefits of the Mediterranean diet
So, the Mediterranean diet:
- promotes the functioning of blood vessels, reducing 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 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 even further, studying 11, 000 people and found that those who carefully followed the above principles of the Mediterranean diet had a 30% lower risk of depression than at rest. The reasons for this, however, are not entirely clear, but scientists have suggested that the reduced 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 get started but don't know how
The benefits promised by the Mediterranean diet make your head spin. Of course, there is almost no one who will 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 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 the first step to a new life will not be so scary.
Here's what to do first:
Buy olive oil
No, I have no doubt that you are eating cold-pressed olive oil without my advice, but if you do not have it in your kitchen at least sometimes (or, on the contrary, the same bottle of oil has been gathering dust in your cupboard for more than two, three months at most), you can forget about the Mediterranean diet. Season the salads with oil, pour over fresh and cooked vegetables, pasta, cereals, fish and dip the bread in. Good olive oil is a versatile condiment that goes with literally everything, so the key here is to get in the habit. But frying in expensive and high-quality oil is worth it only when cooking 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 olives themselves also contain those 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 cheeses.
Eat more fish
Forget the outdated recommendations that you should eat fish at least once a week. You should eat fish much more often - at least 3-4 times a week, which means that you will have to improve your skills in choosing, buying and preparing fish. When choosing between marine and river fish, choose marine fish; between wild fish and cage fish, choose wild fish. Frozen fish, if thawed properly, is not much worse than fresh fish, but it is much more affordable, and the recipes for fish dishes on this site will last 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 urgently needs to change. Make it a habit to prepare one or two dinners a week exclusively from vegetables and legumes. I'm not advocating using plant-based - adding cheese or a bit of ham is fine - but by unlocking the potential of vegetables as a food, you'll start to enjoy it on its own. It would be nice, of course, if these were fresh and seasonal vegetables, but in winter our pickles and pickles will fit perfectly into the Mediterranean diet. Is it in vain that they contain 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 pillar of the local cuisine: it is served before the main course, after the cold appetizers, called antipasti, meaning "before pasta. "There's absolutely no point in exhausting yourself eating three- or four-course dinners every day - they haven't done it for a long time even in Italy itself. But discovering pasta as a complete dish is worth it. You can startwith recipes for classic Italian sauces, giving preference to durum wheat pasta: they contain more nutrients and are easier to digest.
Eat less sweets
If you can't imagine a day without a sweet bun or cake, you're in for a treat. In the Mediterranean diet, dessert is often replaced by fresh berries and fruits, which contain fiber and a range of vitamins and nutrients. The good news is that you can eat fruit in reasonable amounts every day, but if you can't live without it, it's better to reduce the consumption of other sweets to once or twice a week. And, of course, we are not talking about store-bought buns with tons of sugar and margarine.
Mediterranean diet: menu for the week
As promised, a bonus to the article will be a menu for the week, drawn up according to the principles of the Mediterranean diet, but first some necessary explanations.
- First, the combinations of appetizers and main courses are given based on my subjective ideas of good cuisine, there is no hidden logic in them, and if you want, the dishes listed on the menu can be mixed up as you like.
- Second, the menu is designed for a person who works 7 days a week, who only dines on weekends at home. If this is not the case for you, mix the dishes from the suggested menu in a similar way or cook in stock.
- Third, the menu is not tied to any particular season. If any of the products needed for the suggested recipes are not currently available, you can - well, you understand! — mix up the menu seasonally.
- 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 the inhabitants of the Mediterranean. In Italy, it is unlikely that many people eat cottage cheese and sour cream for breakfast - and yet, these products are more suited to the Mediterranean diet.
- Finally, if you want to replace a dish or expand the proposed menu, study the list of recipes.
Monday
breakfast:
cottage cheese with sour cream
Dinner:
fresh beet salad
fried cod and spinach quickly sautéed
seasonal fruit or berries
Tuesday
breakfast:
natural yogurt with honey or jam
Dinner:
lentil soup
baked chicken cucumber and salad with cucumber and garden herbs
seasonal fruit or berries
Wednesday
breakfast:
cottage cheese with sour cream
Dinner:
toast with roasted 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:
squid and fennel salad
Beef entrecote with pepper sauce and grilled vegetables
seasonal fruit or berries
Saturday
breakfast:
shakshuka
Dinner:
sea fish soup
squid baked with tomato
Dinner:
Caprese salad
lamb with eggplant and oatmeal with peas
figs with honey and rosemary
Sunday
breakfast:
homemade cupcakes
Dinner:
soup roasted pepper
spaghetti amatriciana
Dinner:
fried shrimp with garlic
baked flounder and rosemary potatoes
baked apple
After all
Many of us associate the word "diet" with a constant feeling of hunger and the need to limit our desires for the sake of 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 relaxed lunch that brings the whole family to the table? In fact, the Mediterranean diet is not a diet or a nutritional system. It is a way of life 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 a variety of recipe collections to help you find the right dishes.