Mediterranean Diet: The Complete Guide

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 residents of countries in the Mediterranean region and linked this to the longevity and health for which they were famous.Since then, the Mediterranean diet has been closely studied around the world by experts and those who want to build a healthy, balanced diet to live a long and happy life. If you do not live in Palermo, but in another city, what are the principles of the Mediterranean diet and how to create a menu based on them, read below.

Main 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. In a nutshell, the principles of the Mediterranean diet are as follows:

• Consume large amounts of monounsaturated fats.Olive oil and other sources of monounsaturated fatty acids are widely used in cooking and provide up to one-third of calories.
• Meat consumption levels are low.Traditionally, meat in Mediterranean countries was eaten on special occasions rather than every day.
• Eat plenty of fish and seafood.Marine proteins in the Mediterranean diet function as a meat substitute, so people eat them regularly.
• Eat plenty of vegetables, fruits, legumes, nuts, and whole grains.The permanent place of vegetable and vegetarian dishes on the Mediterranean table is due to the favorable climate, and the most common dessert is fresh fruit.
• Dairy consumption average.The main dairy product consumed in Mediterranean countries is cheese; it is no coincidence that the largest quantities of cheese in the world can be found here.
• Average amount of alcohol consumed.Residents of Mediterranean areas tend to drink alcohol regularly, but in small amounts. Usually this is a glass or two of wine with lunch and dinner.
• physical activities.Although this item is not directly related to diet, residents of Mediterranean countries tend to lead active lifestyles and spend a lot of time outdoors.

By considering these rules when compiling your daily menu, you can stick to a Mediterranean diet no matter where you actually live. What will it give? Fortunately, there's enough research on this diet today that we can say that with confidence.

Benefits of the Mediterranean Diet

So, the Mediterranean diet:

• Promote vascular function and reduce the risk of cardiovascular disease;
• Prevents inflammatory processes and restores damaged cells;
• Reduces the risk of cancer and diseases such as diabetes, asthma, and Alzheimer’s disease;

Based on the general principles of the Mediterranean diet, the World Health Organization developed dietary guidelines for reducing 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 a step further and studied 11, 000 people, finding that those who followed the Mediterranean diet principles mentioned above most closely were at greater risk of developing depression. 30% lower than those who rested. However, the reasons for this are not fully understood, but scientists believe that the reduced risk of depression is one result of the foods in the Mediterranean diet improving blood vessel function and fighting inflammation.

If you want to get started but don't know how

The benefits of the Mediterranean diet will make your head spin. Of course, few would disagree with reducing the risk of certain diseases, but changing your eating habits all at once can be quite difficult, especially if you've never done so before. So below I will provide some tips and advice for those who want to start eating the Mediterranean way, and at the end of the article I will create a trial menu for this week so that the first steps towards a new life can be scary.Here's what you should 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 conversely, the same bottle of oil is gathering dust in your cupboard) for more than twomonths, up to three months), you can forget about the Mediterranean diet. Dress salads with oil, pour over fresh and cooked vegetables, pasta, cereals, fish and dip bread in it. Good olive oil is a versatile condiment that pairs well with just about anything, so the key here is to get into the habit. But it is worth using expensive and high-quality oil for frying only when cooking on low heat; in other cases, use refined vegetables or butter.

eat olives

Everything is clear here. Olive oil is made from olives, which themselves also contain monounsaturated fatty acids, making them very healthy. Eating seven olives a day is enough to get all the nutrients they contain. Fortunately, it's not difficult and most adults love olives, but if that doesn't apply to you, add olives to salads, sauces, stews, or fresh cheese.

Eat more fish

Forget the outdated advice to 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 selecting, buying and preparing fish. When choosing sea fish and river fish, give priority to sea fish; when choosing wild fish and cage fish, choose wild fish. Frozen fish is no worse than fresh fish if thawed correctly, it's more affordable, and the fish dish recipes on this site will last you up to a year.

More vegetables, good and different

In the minds of many compatriots, vegetables are either salads or side dishes. This concept needs to be changed urgently. Make it a habit to prepare one or two dinners a week made entirely of vegetables and beans. I’m not advocating going plant-based—adding cheese or a bit of ham will do—but by unlocking the potential of vegetables as food, you’ll start to enjoy it. Of course, it would be great if these were fresh seasonal vegetables, but in the winter our pickles and sauerkraut will fit perfectly into the Mediterranean diet. Are they containing so many useful substances and vitamin C all in vain?. .

Pasta is good

We have a prejudice against pasta; at best, they are considered a side dish, and at worst, they are considered the source of body image problems. Meanwhile, in Italy, one of the birthplaces of the Mediterranean diet, pasta is considered a mainstay of local cuisine: it is served before the main course and after a cold appetizer, which is called an antipasto, or "starter". spaghetti. "There's absolutely no point in exhausting yourself with three or four course dinners every day - even in Italy they haven't done that for a long time. But discovering pasta as a complete dish is well worth it. You canStarting with recipes for classic Italian sauces, give preference to pasta made from durum wheat: they contain more nutrients and are easier to digest.

Eat less sweets

If you can't imagine a day without sweet bread or cake, you'll be sad. In the Mediterranean diet, desserts are often replaced by fresh berries and fruits, which contain fiber and a variety of vitamins and nutrients. The good news is that you can eat moderate amounts of fruit every day, but if you can't live without them, it's best to reduce your consumption of other sweet foods to once or twice a week. Of course, we're not talking about store-bought baked goods loaded with sugar and margarine.

Mediterranean Diet: This Week's Menu

As promised, the extra content in this article will be this week's menu based on the principles of the Mediterranean diet, but first some necessary explanations.

• First of all, the combinations of appetizers and main courses are given based on my subjective thoughts on food. There is no hidden logic in it. The dishes listed on the menu can be shuffled at will if you like.
• Second, the menu is designed for people who work seven days a week and only eat at home on the weekends. If this doesn't apply to you, it's equally possible to shuffle dishes from the suggested menu or alternate.
• Third, the menu is not limited to any particular season. If certain products required for a suggested recipe are not currently available, you can - well, you get it! — Adjust the menu to the seasons.
• Fourth, don’t be surprised if you see dishes on the menu that at first glance don’t match your idea of the diet of the inhabitants of the Mediterranean. In Italy, many people are unlikely to eat cottage cheese and sour cream for breakfast - however, these products are very suitable for the Mediterranean diet.
• Finally, if you want to change dishes or expand the suggested menu, study the recipe catalog.

on Monday

breakfast:
sour cream cheesedinner:
Fresh Beet Salad
Fried cod and quick sautéed spinach
seasonal fruit or berries

Tuesday

breakfast:
Natural yogurt with honey or jamdinner:
Lentil Soup
Chicken Gherkins and Cucumber and Garden Herb Salad from the Oven
seasonal fruit or berries

Wednesday

breakfast:
sour cream cheesedinner:
Toasted Bread with Roasted Peppers and Cheese
Fish and rice with vegetables
seasonal fruit or berries

Thursday

breakfast:
Sugar-free cereal with yogurtdinner:
vegetable soup
Cherry Tomato and Basil Pasta
seasonal fruit or berries

Friday

breakfast:
Natural yogurt with honey or jamdinner:
Calamari and Fennel Salad
Beef Sausage with Chili Sauce and Roasted Vegetables
seasonal fruit or berries

Saturday

breakfast:
Shakshukadinner:
Fish soup
Grilled Squid with Tomatodinner:
Caprese Salad
Eggplant, Lamb and Bulgur with Green Beans
Figs with honey and rosemary

Sunday

breakfast:
Homemade cupcakesdinner:
Roasted Pepper Soup
spaghettidinner:
Stir-fried shrimp with garlic paste
Halibut and Rosemary Potatoes in the Oven
baked apple

at last

Many of us associate the word "diet" with constant hunger and the need to limit one's desires for the sake of some short-lived result. But the Mediterranean diet is completely different. If not in a Mediterranean country, where would they know about good food and the joy that comes from gathering the whole family around the table for a delicious, leisurely lunch? In fact, the Mediterranean diet is not a diet or a nutritional system. This is a healthy and long-lived lifestyle that each of us can follow.I hope this article about the principles of the Mediterranean diet was useful to you and that you can easily plan your menu according to its principles. To make this task easier, you can use various recipe collections to help you find the right dish.