Mediterranean diet — the heritage of UNESCO.
Mediterranean diet. For us, the eating habits and principles of the inhabitants of the Mediterranean have become a «Mediterranean diet», although for the latter, it is just a traditional food. And, if you carefully study this diet, then note that it does not have strict norms for servings, but only instructions for proper nutrition.
Therefore, the Mediterranean diet is sometimes difficult to call it, rather it is the rational use of products to maintain the health of the body. And the positive effect of this type of diet on the health of the body was indeed proved, especially, in comparison with the traditional diet in the countries of America. The inhabitants of the Mediterranean countries have reduced the risk of cardiovascular diseases, diabetes, high blood pressure and overweight, life expectancy is improving every year.
Despite the fact that the Mediterranean Sea is washed by not less than 16 states, each with its own traditions in food, the cooking of these countries has many common characteristics:
— Olive oil is used for cooking and filling salads;
— Among the dairy products the main place is occupied by cheeses with low fat content (feta, mozzarella, halloumi) and yoghurt from skimmed milk, yogurt and kefir;
It’s interesting: Halloumi is famous for Cypriot cuisine. It is mainly made from milk of sheep and goats. Due to the high melting point, such cheese can be cooked even on a grill, as a separate dish. Also served fresh for breakfast with fruits and vegetables, put in salads, baked in omelettes, pizza, pita and pies, rubs into pasta, fries and is added to other dishes.
— The use of fish prevails over meat. As a basis in the Mediterranean diet is taken lean meat (lean) and a lot of seafood (except fish, this is mussels, lobsters, squid, scallops). A sufficient amount in the diet of poultry meat and eggs;
— A special place is given to seasonal products: fresh vegetables (tomatoes, bell peppers, eggplants and zucchini, onions and garlic, carrots and turnips are leading), fruits (oranges, peaches and apricots, grapes, melons and watermelons, figs, pears and apples, strawberries And raspberry) and herbs (basil, thyme, oregano and rosemary);
It’s interesting: For a person, the daily norm of vegetables is 1 kilogram by weight!
— A high percentage of consumption of legumes, cereals, potatoes and nuts (walnuts, almonds, pistachios), cereals (corn, oats and rice);
— Preferably red dry wine (most often used during meals), while women are less likely than men;
— Sweets — not every day (sugar is replaced, if possible, by honey).
At the same time, there is a balance in nutrition: about 50-60% are carbohydrates (pasta, bread, vegetables and fruits), up to 30% — fats (olive oil) and 10-20% are given to proteins (beans, beans, meat and fish, dairy Products).
Mode: obligatory breakfast, lunch, dinner and between them 2 snacks. Water — at least 6 glasses a day. At the same time, carbohydrate food is recommended for breakfast (muesli, bread and cereal), for dinner — protein dishes and vegetables. Before going to bed — a glass of sour-milk drink with a low percentage of fat.
With bread usually served jam or honey. It is important to understand why bread and various bread and cakes are recommended for the first and second breakfasts. The fact is that due to our daily activity, so much flour is better absorbed, therefore, it is not postponed at the waist and hips in the form of extra pounds. For lunch, vegetables, rice or homemade pasta are preferred. It is recommended that you reduce the amount of salt in the prepared dishes, fill all the salads with olive oil, add more fresh greens to all dishes, eat less fat, cook fish on open fire or stew with vegetables, serve fresh fruit and fruit salads for dessert. Red meat should not be cooked more than once a week.
Popular are fish soups with lots of onions and tomatoes. Adjusting to the Mediterranean diet, it should be remembered that it is better to choose vegetables and fruits from the flora of your region, because The human body is closely related to the place of residence. If you lose weight, white halibut, tuna, trout, fresh and smoked salmon, sardines and mackerel will be an excellent option for you. One portion of lean meat should not exceed 100 grams. The recommended number of eggs is 2-4 pieces per week. It is necessary to avoid the consumption of butter and cream. Take a special place to an active lifestyle.
Sample menu of the Mediterranean diet:
Day 1: Breakfast — muesli with fruit and herbal tea.
The second breakfast is yoghurt with pieces of fresh banana.
Lunch — baked vegetables, more greens to them.
Afternoon snack — fruit salad (orange, apples, bananas, kiwi and honey).
Dinner — a toast with prawns, boiled egg and mozzarella cheese, baked on the grill.
2 nd day: Breakfast — bread with sauce made of fat-free cottage cheese and with tomatoes, a glass of juice.
The second breakfast is a sandwich (bread) with mozzarella cheese and a tomato.
Lunch — fish with vegetables (sweet pepper, zucchini), can be served at will with rice.
Snack — rice with grapefruit.
Dinner — papaya, stuffed with soft cheese and nuts.
Day 3: Breakfast — fruit (melon, pineapple, bananas) and fruit tea.
The second breakfast is a ham sandwich (bread with lean ham).
Lunch — spaghetti with tomato sauce.
Afternoon snack — honey drink from honey, carrot juice and lemon.
Dinner — tomatoes with mozzarella and basil.
4th day: Breakfast — a sandwich with ham (slice of bread with bran, a little butter and lean ham), a glass of juice.
The second breakfast is homemade cheese with pineapple.
Lunch — chicken with pasta and vegetables (zucchini and tomatoes).
Snack — low-fat yogurt with fruit.
Dinner — a salad of vegetables, dressed with olive oil and a slice of bread.
Day 5: Breakfast — a sandwich with cheese and carrot juice.
The second breakfast is a salad of tomatoes and mozzarella cheese, dressed with balsamic vinegar and olive oil.
Lunch — salmon with lemon juice and boiled wild rice.
Afternoon snack — fruit salad (orange, kiwi, grapes, lemon juice).
Dinner — tomato soup with croutons or vegetable soup.
For the inhabitants of the Mediterranean, olive oil is the main ingredient for almost all dishes, while they are categorically against replacing it with any other vegetable oil. From ancient times to today, olive oil is extolled to the skies for its taste and useful medicinal properties. Scientists have discovered his amazing ability to fight «bad» cholesterol and increase the growth of «useful or good» cholesterol. A special diet of olive oil and lemons can cleanse the human body of toxins. In addition to fats, oil contains axioxidants, vitamins (A, B1 and B2, C and D, K), iron and polyphenols, oleic acid, which reduces the risk of developing breast cancer. Many are afraid that a high calorie content in olive oil can not only help, but also harm the figure. Therefore, you should just know the measure.
Here, do not forget about olives and olives — the fruits of the olive tree, which can be distinguished by the degree of maturity. In Western Europe, there is only the concept of «olives», which are divided into green and black. The category «olives» is typical for the Russian language. Dieticians note that olives are very rich in vitamins A, C and E, contain useful vegetable fats, pectins and proteins, which is so necessary for the health of our body.
If you decide to stick to the Mediterranean diet, then you should study a list of foods that are not recommended for use:
Orange drink (when added artificial flavors and sugar substitutes),
Cheeses with casein (food protein product, used for milk substitution in the production of cheeses),
Chocolate without cocoa,
Wine without grapes (ie based on other fruits and berries),
Wine with added sugar, wine with no alcohol, pink wine from mixtures (a cheap product when mixing red and white wine, and not making real pink wine from white and red grapes).
If you want to eat healthy food, the Mediterranean diet is the most suitable option for you. It is delicious, simple (it’s very easy to prepare meals), comfortable and ideal for sports lovers. Balanced and rich in vitamins and minerals.
But! It is not suitable for those who are set up, as soon as possible, to lose weight. It is necessary to understand that the diet is a sample of a healthy diet, allowing to regulate the consumption of fat and include more nutrients in the diet. Therefore, it is for those who are interested, only to slightly adjust their figure or keep the already available for a longer time. In this case, the positive effect of the diet also affects the health of the skin, improving eyesight, rejuvenating and overall recovery of the body.
According to the positive votes of 166 delegates from different countries, the Mediterranean diet became part of UNESCO’s cultural heritage. And you yourself know that nothing just does not happen, because such a diet was recognized as the most optimal for maintaining health and longevity.