What is the Mediterranean diet. How does it promote health. Which foods should you eat and avoid. How can you create a balanced Mediterranean meal plan.

Understanding the Mediterranean Diet: Origins and Core Principles

The Mediterranean diet is a nutritional approach inspired by the traditional eating habits of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, and France. This dietary pattern has gained significant attention for its potential health benefits and delicious, varied food choices.

At its core, the Mediterranean diet emphasizes:

• Abundant consumption of plant-based foods
• Regular intake of healthy fats, particularly olive oil
• Moderate consumption of fish, poultry, and dairy
• Limited intake of red meat and processed foods

Why has this diet garnered so much attention from health professionals? Research suggests that individuals following a Mediterranean-style eating pattern tend to have lower risks of various chronic diseases, including heart disease, diabetes, and certain cancers. Additionally, this diet has been associated with improved cognitive function and longevity.

The Mediterranean Diet Food Pyramid: What to Eat and How Often

To better understand the Mediterranean diet, it’s helpful to visualize it as a food pyramid. This pyramid illustrates the frequency and proportion of different food groups in the diet:

Base of the Pyramid (Eat Daily)

• Fruits and vegetables
• Whole grains
• Legumes
• Nuts and seeds
• Olive oil
• Herbs and spices

Middle of the Pyramid (Eat Moderately)

• Fish and seafood (at least twice a week)
• Poultry
• Eggs
• Dairy (primarily yogurt and cheese)

Top of the Pyramid (Eat Sparingly)

• Red meat
• Sweets

How does this pyramid translate into daily eating habits? The Mediterranean diet encourages a diverse and balanced approach to meal planning, with an emphasis on fresh, whole foods and minimal processing.

Health Benefits of the Mediterranean Diet: What Does the Research Say?

The Mediterranean diet has been extensively studied for its potential health benefits. What specific advantages does this eating pattern offer?

• Heart Health: Numerous studies have shown that the Mediterranean diet can reduce the risk of heart disease and stroke. The diet’s emphasis on healthy fats, particularly from olive oil and nuts, along with its high content of antioxidants from fruits and vegetables, contributes to improved cardiovascular health.
• Weight Management: Despite being relatively high in fat, the Mediterranean diet has been associated with weight loss and improved weight maintenance. This is likely due to its focus on nutrient-dense, fiber-rich foods that promote satiety.
• Diabetes Prevention and Management: The diet’s emphasis on whole grains, legumes, and vegetables can help regulate blood sugar levels, potentially reducing the risk of type 2 diabetes or improving management for those already diagnosed.
• Cognitive Function: Some research suggests that adhering to a Mediterranean-style diet may slow cognitive decline and reduce the risk of Alzheimer’s disease.
• Longevity: Population studies have linked the Mediterranean diet to increased life expectancy and reduced risk of premature death from various causes.

How does the Mediterranean diet compare to other popular diets in terms of health benefits? While all balanced eating patterns can offer health advantages, the Mediterranean diet stands out for its well-rounded approach and long-term sustainability. Unlike more restrictive diets, it allows for a wide variety of foods and doesn’t require strict calorie counting or elimination of entire food groups.

Creating a Mediterranean Diet Meal Plan: Practical Tips and Strategies

Adopting a Mediterranean-style eating pattern doesn’t have to be complicated. Here are some practical tips to help you get started:

1. Increase your vegetable intake: Aim to include vegetables in every meal, whether as a side dish, in salads, or incorporated into main courses.
2. Choose whole grains: Replace refined grains with whole grain options like brown rice, quinoa, and whole wheat bread.
3. Incorporate legumes: Add beans, lentils, and chickpeas to soups, salads, and main dishes for added protein and fiber.
4. Use olive oil as your primary fat source: Replace butter and other cooking oils with extra virgin olive oil for cooking and dressing salads.
5. Eat fish regularly: Aim for at least two servings of fish per week, particularly fatty fish like salmon, sardines, and mackerel.
6. Snack on nuts and seeds: Keep a variety of unsalted nuts and seeds on hand for healthy snacking.
7. Limit red meat: Reduce your intake of red meat to no more than a few times per month, opting for lean poultry and fish instead.
8. Enjoy fruit for dessert: Replace sugary desserts with fresh fruit most of the time.

How can you ensure you’re getting all necessary nutrients while following the Mediterranean diet? By focusing on a variety of whole foods and including all food groups in moderation, the Mediterranean diet typically provides a well-balanced nutritional profile. However, it’s always a good idea to consult with a healthcare professional or registered dietitian when making significant changes to your eating habits.

Mediterranean Diet Shopping List: Stocking Your Pantry and Fridge

To successfully implement the Mediterranean diet, it’s crucial to have the right ingredients on hand. Here’s a comprehensive shopping list to help you stock your kitchen:

Produce

• Leafy greens (spinach, kale, arugula)
• Tomatoes
• Cucumbers
• Bell peppers
• Onions and garlic
• Eggplant
• Zucchini
• Berries
• Citrus fruits
• Apples and pears

Proteins

• Fish (salmon, sardines, tuna)
• Chicken
• Eggs
• Legumes (chickpeas, lentils, beans)

Grains and Starches

• Whole grain bread
• Brown rice
• Quinoa
• Whole wheat pasta
• Oats

Dairy and Alternatives

• Greek yogurt
• Feta cheese
• Parmesan cheese
• Unsweetened almond milk

Healthy Fats

• Extra virgin olive oil
• Avocados
• Nuts (almonds, walnuts, pistachios)
• Seeds (pumpkin seeds, sunflower seeds)

Herbs and Spices

• Basil
• Oregano
• Rosemary
• Thyme
• Cinnamon
• Cumin

How can you make smart choices when grocery shopping for a Mediterranean diet? Focus on the perimeter of the store where fresh produce, seafood, and dairy are typically located. When selecting packaged foods, read labels carefully to avoid added sugars and unhealthy fats.

Mediterranean Diet Recipes: Delicious and Nutritious Meal Ideas

One of the joys of the Mediterranean diet is its emphasis on flavorful, satisfying meals. Here are some recipe ideas to inspire your Mediterranean cooking:

Breakfast

• Greek yogurt parfait with honey, berries, and chopped nuts
• Whole grain toast with mashed avocado and a poached egg
• Vegetable frittata with feta cheese

Lunch

• Mediterranean quinoa salad with cucumbers, tomatoes, olives, and feta
• Lentil soup with vegetables and a drizzle of olive oil
• Whole grain wrap with hummus, grilled vegetables, and chicken

Dinner

• Grilled salmon with roasted vegetables and quinoa
• Vegetarian chickpea and spinach stew
• Whole wheat pasta with tomato sauce, olives, and grilled eggplant

Snacks

• Fresh fruit with a handful of nuts
• Vegetable sticks with homemade tzatziki
• Whole grain crackers with hummus

How can you adapt your favorite recipes to fit the Mediterranean diet? Try substituting olive oil for other fats, increasing the proportion of vegetables in your dishes, and replacing red meat with fish or plant-based proteins.

Challenges and Considerations When Adopting the Mediterranean Diet

While the Mediterranean diet offers numerous benefits, it’s important to be aware of potential challenges and considerations:

• Cost: Some Mediterranean diet staples, such as fresh fish and olive oil, can be expensive. To manage costs, consider buying seasonal produce, opting for frozen fish, and purchasing nuts and olive oil in bulk.
• Time commitment: Preparing meals from scratch can be time-consuming. Plan ahead by batch cooking grains and legumes, and prepping vegetables in advance.
• Cultural adaptations: If you’re used to a different cuisine, adapting to Mediterranean flavors and cooking methods may take time. Start by incorporating one or two Mediterranean-style meals per week and gradually increase.
• Portion control: While the Mediterranean diet is generally healthy, it’s still possible to overeat. Pay attention to portion sizes, especially with calorie-dense foods like nuts and olive oil.
• Alcohol consumption: While moderate red wine consumption is part of the traditional Mediterranean diet, it’s not necessary for health benefits. If you don’t currently drink alcohol, there’s no need to start.

How can you overcome these challenges and successfully adopt the Mediterranean diet? Start with small changes, be patient with yourself, and remember that any step towards a healthier eating pattern is positive. Consider seeking support from a registered dietitian or joining a Mediterranean diet support group for additional guidance and motivation.

Mediterranean Diet and Sustainability: Environmental Impact and Long-term Viability

Beyond its health benefits, the Mediterranean diet is often praised for its sustainability and potential positive impact on the environment. How does this eating pattern contribute to ecological well-being?

• Plant-based focus: The diet’s emphasis on plant foods reduces the environmental impact associated with meat production, including greenhouse gas emissions and water usage.
• Seasonal and local eating: Traditional Mediterranean cuisine often relies on seasonal, locally-sourced ingredients, which can reduce transportation-related emissions and support local agriculture.
• Reduced food waste: The use of simple, whole ingredients and emphasis on using all parts of vegetables can help minimize food waste.
• Biodiversity: The diverse range of foods encouraged in the Mediterranean diet can support agricultural biodiversity.

Is the Mediterranean diet sustainable for long-term adherence? Many find this eating pattern more sustainable than restrictive diets due to its flexibility and enjoyable food choices. The emphasis on social eating and savoring meals also contributes to its long-term viability.

How can you make your Mediterranean diet more environmentally friendly? Consider these strategies:

• Choose locally-sourced, seasonal produce when possible
• Opt for sustainably-caught or farmed seafood
• Reduce food waste by planning meals and using leftovers creatively
• Consider growing your own herbs or vegetables if space allows

By adopting these practices, you can enhance both the nutritional and environmental benefits of your Mediterranean-style eating pattern.

Meal Plan, Foods List, and Tips

Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. It may help manage your weight, protect your heart, and prevent diabetes.

There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine.

This article takes a closer look at the Mediterranean diet, how to follow it, and how it can affect your health. We also offer some meal tips and direct you to some handy recipes.

The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet.

It typically encourages people to:

• consume more:
  • fruits
  • vegetables
  • whole grains
  • legumes
  • nuts and seeds
  • heart-healthy fats
• consume less:
  • processed foods
  • added sugars
  • refined grains
• limit alcohol consumption

Research has indicated that the Mediterranean diet can:

• promote weight loss
• help prevent heart attacks, stroke, and type 2 diabetes
• reduce the risk of premature death

For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

There is no set plan for following a Mediterranean diet, but the following table offers some guidelines:

Features of a Mediterranean lifestyle that may also benefit a person’s health include:

• sharing meals with others, without distraction from screens and other devices
• consuming red wine in small servings, with a meal, and not every day
• flavoring foods with herbs and spices rather than salt

It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries.

Overall, however, the diet:

• is high in healthy plant foods
• is low in animal products and meat
• includes fish and seafood at least twice a week

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

You can base your diet on these foods:

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
• Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
• Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Dairy: cheese, yogurt, milk
• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Get some tips for healthy grocery shopping

Foods to limit on a Mediterranean diet include:

• Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
• Refined grains: white bread, pasta, tortillas, chips, crackers
• Trans fats: found in margarine, fried foods, and other processed foods
• Processed meat: processed sausages, hot dogs, deli meats, beef jerky
• Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

Beverages

Drinks to include are:

• water
• coffee and tea are also suitable, but with limited sugar or cream
• small to moderate amounts of red wine, and only alongside a meal
• fresh fruit juices without added sugar

Drinks to limit:

• beer and liqor
• sugar-sweetened beverages, such as sodas, which are high in added sugar
• fruit juices with added sugar

Below is a sample menu for 1 week of meals on the Mediterranean diet.

Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.

For more ideas, check out this list of 21 healthy Mediterranean recipes.

Monday

• Breakfast: Greek yogurt with strawberries and chia seeds
• Lunch: a whole grain sandwich with hummus and vegetables
• Dinner: a tuna salad with greens and olive oil, as well as a fruit salad

Tuesday

• Breakfast: oatmeal with blueberries
• Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
• Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese

Wednesday

• Breakfast: an omelet with mushrooms, tomatoes, and onions
• Lunch: a whole grain sandwich with cheese and fresh vegetables
• Dinner: Mediterranean lasagna

Thursday

• Breakfast: yogurt with sliced fruit and nuts
• Lunch: a quinoa salad with chickpeas
• Dinner: broiled salmon with brown rice and vegetables

Friday

• Breakfast: eggs and sautéed vegetables with whole wheat toast
• Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
• Dinner: grilled lamb with salad and baked potato

Saturday

• Breakfast: oatmeal with nuts and raisins or apple slices
• Lunch: lentil salad with feta, tomatoes, cucumbers, and olives
• Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives

Sunday

• Breakfast: an omelet with veggies and olives
• Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
• Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit

There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels.

But, it is essential to consume all food in moderation.

If you start feeling hungry between meals, there are plenty of healthy snack options, such as:

• a handful of nuts
• a piece of fruit
• baby carrots with hummus
• mixed berries
• grapes
• Greek yogurt
• hard-boiled egg with salt and pepper
• apple slices with almond butter
• sliced bell peppers with guacamole
• cottage cheese with fresh fruit
• chia pudding

Many restaurants serve foods that fit in with the Mediterranean diet.

Here are some tips to help adapt dishes when you’re eating out:

1. Choose fish or seafood as your main dish.
2. Ask for grilled foods rather than fried, where possible.
3. Ask the server if your food can be cooked in extra virgin olive oil.
4. Choose whole grain bread, with olive oil instead of butter.
5. Add vegetables to your order.

These tips for eating healthy at restaurants may also be helpful.

When shopping, opt for nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.

Here are some basic Mediterranean diet items to add to your shopping list:

• Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
• Frozen veggies: peas, carrots, broccoli, mixed vegetables
• Tubers: potatoes, sweet potatoes, yams
• Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
• Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
• Legumes: lentils, chickpeas, black beans, kidney beans
• Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
• Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
• Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano
• Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
• Dairy products: Greek yogurt, yogurt, milk
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Healthy fats: extra virgin olive oil, olives, avocados, avocado oil

Jenna FarmerLIVING WITH IBD

Mediterranean for a month

Overall, I feel this diet has definitely helped some of my IBD symptoms, given me more energy, and just a focus on eating more healthily. It has helped me find more natural gluten-free options — which can sometimes be hard to do — and I’m really pleased about being able to add natural sheep’s and goat’s milk into my diet as I often worry about getting enough calcium. Read full article

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The Mediterranean diet has been linked to a long list of health benefits.

Helps with weight loss

Research has not confirmed that following a Mediterranean diet will cause a person to lose weigh. However, studies have suggested it may be a good long-term option for people seeking to manage their weight.

Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.

Benefits include:

• plenty of variety means the diet is not restrictive and therefore easy to maintain
• high fiber levels means a person is more likely to feel satisfied for longer and less likely to snack
• the healthy fats are less likely to cause heart problems linked to obesity

Promotes heart health

The American Heart Association recommends the Mediterranean diet as an evidence-driven options for preventing cardiovascular disease and stroke.

In 2021, for instance, some researchers compared the effects of the Mediterranean diet with those of a low fat diet. They concluded that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries. Plaque buildup is a major risk factor for heart disease.

The authors of another study said the Mediterranean diet could support heart health by lowering blood pressure.

Supports healthy blood sugar levels

The Mediterranean diet may help stabilize blood sugar levels and protect against type 2 diabetes.

Studies have suggested that it may:

• reduce fasting blood sugar levels
• improve levels of hemoglobin A1C, a marker used to measure long-term glucose levels
• decrease insulin resistance, which stops the body from using insulin to regulate blood sugar levels effectively

Protects brain function

The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.

One study found a possible link between following a Mediterranean diet, improved memory, and reductions in several risk factors for Alzheimer’s disease.

A large review also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.

What are the main foods in a Mediterranean diet?

The Mediterranean diet focuses largely on fruits, vegetables, whole grains, and healthy fats.

What are the top 10 foods on a Mediterranean diet?

Examples of foods to consume on a Mediterranean diet include:

• chard
• broccoli
• grapes
• parsely
• olives and olive oil
• lentils
• buckwheat
• sunflower seeds
• avocado
• fish

You can drink a low to moderate amount of red wine, in small servings and with a meal.

What foods can you not eat?

You should limit or avoid your intake of:

• red meat
• processed foods, including meats
• refined carbohydrates, such as added sugars
• sweetened drinks
• liqor and beer

Can you eat eggs on the Mediterranean diet?

You can eat eggs in moderation, for example, 2–4 servings weekly.

There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. The diet does not include highly processed foods, such as candies and processed meats.

The Mediterranean diet may have numerous health benefits. For instance, it may help prevent weight gain, stabilize blood sugar levels, promote heart health, and enhance brain function.

One reason the Mediterranean diet can benefit your health is that it provides a balance of nutrients and is adaptable and easy to stick to.

Just one thing

Try this today: Incorporating more fruits and vegetables into your meals and snacks throughout the day is a great way to get started on the Mediterranean diet. Try adding a side salad or steamed veggie dish to your main meals and enjoy a fresh piece of fruit for dessert!

Was this helpful?

Meal Plan, Foods List, and Tips

Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. It may help manage your weight, protect your heart, and prevent diabetes.

There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine.

This article takes a closer look at the Mediterranean diet, how to follow it, and how it can affect your health. We also offer some meal tips and direct you to some handy recipes.

The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet.

It typically encourages people to:

• consume more:
  • fruits
  • vegetables
  • whole grains
  • legumes
  • nuts and seeds
  • heart-healthy fats
• consume less:
  • processed foods
  • added sugars
  • refined grains
• limit alcohol consumption

Research has indicated that the Mediterranean diet can:

• promote weight loss
• help prevent heart attacks, stroke, and type 2 diabetes
• reduce the risk of premature death

For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

There is no set plan for following a Mediterranean diet, but the following table offers some guidelines:

Features of a Mediterranean lifestyle that may also benefit a person’s health include:

• sharing meals with others, without distraction from screens and other devices
• consuming red wine in small servings, with a meal, and not every day
• flavoring foods with herbs and spices rather than salt

It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries.

Overall, however, the diet:

• is high in healthy plant foods
• is low in animal products and meat
• includes fish and seafood at least twice a week

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

You can base your diet on these foods:

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
• Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
• Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Dairy: cheese, yogurt, milk
• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Get some tips for healthy grocery shopping

Foods to limit on a Mediterranean diet include:

• Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
• Refined grains: white bread, pasta, tortillas, chips, crackers
• Trans fats: found in margarine, fried foods, and other processed foods
• Processed meat: processed sausages, hot dogs, deli meats, beef jerky
• Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

Beverages

Drinks to include are:

• water
• coffee and tea are also suitable, but with limited sugar or cream
• small to moderate amounts of red wine, and only alongside a meal
• fresh fruit juices without added sugar

Drinks to limit:

• beer and liqor
• sugar-sweetened beverages, such as sodas, which are high in added sugar
• fruit juices with added sugar

Below is a sample menu for 1 week of meals on the Mediterranean diet.

Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.

For more ideas, check out this list of 21 healthy Mediterranean recipes.

Monday

• Breakfast: Greek yogurt with strawberries and chia seeds
• Lunch: a whole grain sandwich with hummus and vegetables
• Dinner: a tuna salad with greens and olive oil, as well as a fruit salad

Tuesday

• Breakfast: oatmeal with blueberries
• Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
• Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese

Wednesday

• Breakfast: an omelet with mushrooms, tomatoes, and onions
• Lunch: a whole grain sandwich with cheese and fresh vegetables
• Dinner: Mediterranean lasagna

Thursday

• Breakfast: yogurt with sliced fruit and nuts
• Lunch: a quinoa salad with chickpeas
• Dinner: broiled salmon with brown rice and vegetables

Friday

• Breakfast: eggs and sautéed vegetables with whole wheat toast
• Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
• Dinner: grilled lamb with salad and baked potato

Saturday

• Breakfast: oatmeal with nuts and raisins or apple slices
• Lunch: lentil salad with feta, tomatoes, cucumbers, and olives
• Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives

Sunday

• Breakfast: an omelet with veggies and olives
• Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
• Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit

There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels.

But, it is essential to consume all food in moderation.

If you start feeling hungry between meals, there are plenty of healthy snack options, such as:

• a handful of nuts
• a piece of fruit
• baby carrots with hummus
• mixed berries
• grapes
• Greek yogurt
• hard-boiled egg with salt and pepper
• apple slices with almond butter
• sliced bell peppers with guacamole
• cottage cheese with fresh fruit
• chia pudding

Many restaurants serve foods that fit in with the Mediterranean diet.

Here are some tips to help adapt dishes when you’re eating out:

1. Choose fish or seafood as your main dish.
2. Ask for grilled foods rather than fried, where possible.
3. Ask the server if your food can be cooked in extra virgin olive oil.
4. Choose whole grain bread, with olive oil instead of butter.
5. Add vegetables to your order.

These tips for eating healthy at restaurants may also be helpful.

When shopping, opt for nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.

Here are some basic Mediterranean diet items to add to your shopping list:

• Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
• Frozen veggies: peas, carrots, broccoli, mixed vegetables
• Tubers: potatoes, sweet potatoes, yams
• Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
• Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
• Legumes: lentils, chickpeas, black beans, kidney beans
• Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
• Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
• Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano
• Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
• Dairy products: Greek yogurt, yogurt, milk
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Healthy fats: extra virgin olive oil, olives, avocados, avocado oil

The Mediterranean diet has been linked to a long list of health benefits.

Helps with weight loss

Research has not confirmed that following a Mediterranean diet will cause a person to lose weigh. However, studies have suggested it may be a good long-term option for people seeking to manage their weight.

Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.

Benefits include:

• plenty of variety means the diet is not restrictive and therefore easy to maintain
• high fiber levels means a person is more likely to feel satisfied for longer and less likely to snack
• the healthy fats are less likely to cause heart problems linked to obesity

Promotes heart health

The American Heart Association recommends the Mediterranean diet as an evidence-driven options for preventing cardiovascular disease and stroke.

In 2021, for instance, some researchers compared the effects of the Mediterranean diet with those of a low fat diet. They concluded that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries. Plaque buildup is a major risk factor for heart disease.

The authors of another study said the Mediterranean diet could support heart health by lowering blood pressure.

Supports healthy blood sugar levels

The Mediterranean diet may help stabilize blood sugar levels and protect against type 2 diabetes.

Studies have suggested that it may:

• reduce fasting blood sugar levels
• improve levels of hemoglobin A1C, a marker used to measure long-term glucose levels
• decrease insulin resistance, which stops the body from using insulin to regulate blood sugar levels effectively

Protects brain function

The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.

One study found a possible link between following a Mediterranean diet, improved memory, and reductions in several risk factors for Alzheimer’s disease.

A large review also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.

What are the main foods in a Mediterranean diet?

The Mediterranean diet focuses largely on fruits, vegetables, whole grains, and healthy fats.

What are the top 10 foods on a Mediterranean diet?

Examples of foods to consume on a Mediterranean diet include:

• chard
• broccoli
• grapes
• parsely
• olives and olive oil
• lentils
• buckwheat
• sunflower seeds
• avocado
• fish

You can drink a low to moderate amount of red wine, in small servings and with a meal.

What foods can you not eat?

You should limit or avoid your intake of:

• red meat
• processed foods, including meats
• refined carbohydrates, such as added sugars
• sweetened drinks
• liqor and beer

Can you eat eggs on the Mediterranean diet?

You can eat eggs in moderation, for example, 2–4 servings weekly.

There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. The diet does not include highly processed foods, such as candies and processed meats.

The Mediterranean diet may have numerous health benefits. For instance, it may help prevent weight gain, stabilize blood sugar levels, promote heart health, and enhance brain function.

One reason the Mediterranean diet can benefit your health is that it provides a balance of nutrients and is adaptable and easy to stick to.

Just one thing

Try this today: Incorporating more fruits and vegetables into your meals and snacks throughout the day is a great way to get started on the Mediterranean diet. Try adding a side salad or steamed veggie dish to your main meals and enjoy a fresh piece of fruit for dessert!

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menu for a week, results and reviews of nutritionists

The main advantage of the Mediterranean diet is that it does not involve severe restrictions ¹ . Rather, it is a satiating, but at the same time extremely healthy diet, which includes a wide variety of products. At the same time, you should be prepared for the fact that the result will have to wait quite a long time. But no breakdowns and excruciating hunger.

Advantages of the Mediterranean diet

An important advantage of the Mediterranean diet is the absence of contraindications. The menu is balanced, contains all the substances necessary for the body, suitable even for teenagers and pregnant and lactating women. You should not go on a diet only in case of allergies and individual food intolerance. And for people with acute and chronic diseases of the gastrointestinal tract, it is better to consult a doctor beforehand.

Most of the diet consists of fruits, vegetables, vegetable fats and proteins. Sweets and fatty meats are excluded. The slow process of losing weight goes by itself, without hunger and stress, by consuming low-calorie, wholesome foods and eliminating harmful foods. In addition, vigorous exercise is recommended.

Disadvantages of the Mediterranean diet

The main disadvantage of the Mediterranean diet is that it will take a very long time to lose weight. The main goal of the diet is to learn to eat healthy and improve your health. But the extra weight will go away slowly, so you have to be patient.

Those who like sweets will have a hard time, as sweets, pastries and other unhealthy delicacies are limited to a minimum during the diet. Drinks with a lot of sugar are also banned. We advise you to reduce the daily dose of sugar little by little – then there will be no temptation to break loose, and the stress from reducing the amount of sweets in the diet will be less.

What you can eat on the Mediterranean diet

The list of allowed foods is quite extensive and allows you to lead an active and healthy lifestyle ² .

Meat	Moderate. Preferably free range (free-range meat and poultry). Lean beef, chicken, turkey, guinea fowl, veal, rabbit.
Fish and seafood	4 times a week. Wild fish species are given priority over aquaculture-raised fish. Mussels, oysters, crab, octopus, squid, seaweed.
Bread	Whole grain, bran.
Cereals and pasta	Durum wheat pasta, brown rice, buckwheat, bulgur, quinoa, corn grits, oatmeal, whole oats, amaranth, barley porridge.
Legumes	Chickpeas, peanuts, lentils, beans, mung beans, peas.
Vegetables	All types of cabbage, zucchini, eggplants, carrots, pumpkins, cucumbers, sweet peppers, green beans, tomatoes, all types of onions, olives, radishes, radishes, beets. All types of leafy greens. Limited potatoes.
Fruits, berries	Citrus, avocado, apple, pear, kiwi, cherry, raspberry, peach, apricot, fig, mango, sea buckthorn, currant, grape. Banana in moderation.
Dairy products, eggs	4 times a week goat cheese and natural yogurt without additives, curdled milk, mozzarella, feta cheese, cheese, cottage cheese. 4 eggs per week.
Nuts and dried fruits	Moderate. Raisins, prunes, dried apricots, dates, cashews, almonds, walnuts, pistachios, macadamia, pecans, sesame seeds, flax seeds, sunflower seeds, pumpkin seeds, chia seeds.
Seasonings, spices	Homemade mayonnaise, mustard, honey, ginger, garlic, turmeric, dried herbs.
Vegetable oil	First cold pressed: olive, linseed, pumpkin, grape seed oil.
Confectionery	Moderate. Bitter chocolate.
Drinks	Tea, coffee, cocoa, pure water (up to 2 liters per day), red wine (2 glasses per week for women, 3-4 glasses for men).

What not to eat on the Mediterranean diet

The list of prohibited foods is not as extensive as on other diets. However, to achieve the result, some products are still recommended to be excluded from the menu. It is also recommended to reduce the amount of salt in the diet, and use spices instead.

Weekly Mediterranean Diet Menu

The Mediterranean Diet Menu includes a large amount of lean fish and seafood, which can be consumed 4-6 times a week. Fish replaces the usual fried cutlets and pork, which are banned. Lean beef, chicken, turkey and rabbit can be eaten. The amount of dairy products without additives with a low percentage of fat content is also increasing. Fresh vegetables and fruits can be eaten every day.

Berries, fruits, nuts and white yogurt are great snacks throughout the day ³ .

Day 1

Breakfast: oatmeal with fruits, boiled egg, whole grain toast with soft cheese coffee with milk
Lunch: fish soup, cucumber and tomato salad with olive oil
901 55 Dinner: baked fish, salad of fresh cabbage, carrots and herbs with linseed oil.

Day 2

Breakfast: avocado egg toast, lemon tea.
Lunch: bean soup, bran bread, eggplant stew with garlic and herbs.
Dinner: baked zander, salad with fresh cucumber, radish, olives and mixed leafy greens.

Bean soup recipe:

• Beans – 300 g;
• Carrot – 1 piece;
• Beets – 1 pc.;
• Onion – 1 pc.;
• Parsnip – 50 g;
• Dill – 1 bunch;
• Parsley – 1 bunch;
• Allspice – to taste;
• Cloves – to taste;
• Olive oil – 50 ml;
• Salt to taste.

Cooking :

1. Rinse beans and soak in water (preferably overnight). To speed up the process, you can pour boiling water for several hours.
2. Boil beans until tender.
3. Wash and clean all necessary vegetables. Grind with a grater.
4. Fry the prepared vegetables in a frying pan, add the necessary spices.
5. When the beans are half cooked, add the vegetable mixture and bring the soup to a boil.
6. At the very end, add salt and chopped herbs.

Day 3

Breakfast: lightly salted trout bruschetta, green tea with lemon olive oil.
Dinner: Seafood courgette spaghetti, sliced ​​fresh cucumbers, tomatoes and sweet peppers.

Day 4

Mediterranean coffee diet

Breakfast: millet casserole with raisins and natural yoghurt, coffee with milk.
Lunch: chicken soup with homemade noodles, toast with chicken liver pate, tomato and lettuce.
Dinner: brown rice, squid and mussel salad with lettuce, dressed with olive oil and pumpkin seeds.

Recipe for millet raisin casserole:

• Millet – 1.5 cups;
• Vegetable milk without sugar – 3.5 cups;
• Vegetable oil – 1.5 tbsp. l.;
• Vanillin – to taste;
• Cinnamon – to taste;
• Raisins – 150 gr.

Cooking :

1. Rinse the millet until the water is clear and transfer to a saucepan with a thick bottom.
2. Pour vegetable milk over millet and bring to a boil. Reduce gas power and cook until done.
3. Steam raisins with hot water.
4. Allow the cooked porridge to cool. Add oil, seasonings and raisins to it.
5. Grease a baking dish with a little oil and put the cooled porridge on it.
6. Bake the millet casserole in the preheated oven for 25-30 minutes.

Day 5

Breakfast: 6 quail eggs with bell peppers, broccoli and green beans, tea.
Lunch: vegetables (cauliflower, pumpkin, carrots) baked with rosemary and garlic, rabbit stew.
Dinner : Baked pink salmon, grilled/boiled asparagus, drizzled with hemp oil, seasoned with fresh herbs, sunflower seeds and chopped almonds.

Day 6

Breakfast: : Rice crispbread, goat cheese, chicory drink.
Lunch: durum wheat spaghetti, chicken meatballs in tomato sauce, mixed fresh herbs and sliced ​​vegetables.
Dinner: Lentil pizza with vegetables.

Recipe for lentil pizza with vegetables:

• Red lentils – 150 g;
• Tomato – 1 pc.;
• Red onion – 1 pc.;
• Olives – 30 g;
• Canned corn – 30 g;
• Baked turkey fillet -100 g;
• Dried herbs to taste;
• Salt, pepper – to taste;
• Tomato paste – for sauce;
• Sour cream – for sauce.

Cooking :

1. Pour lentils with warm water for several hours, but better at night.
2. Rinse the lentils, drain off excess water and puree with a blender. Add salt and spices to taste.
3. Line a baking sheet with parchment paper and spread the lentil puree.
4. Bake the base in a preheated oven at 190 degrees for 5-10 minutes.
5. Brush the lentil base with the tomato paste and sour cream sauce and top with the filling.
6. Bake in the oven until done.

Day 7

Breakfast: courgette waffles with poached egg and avocado, coffee with cream.
Lunch: boiled lentils, steamed turkey, lettuce with olive oil.
Dinner: red fish baked with broccoli, soft cheese toast, herbs and fresh cucumber.

Results

Thanks to the Mediterranean diet, weight is reduced smoothly, without the slightest harm to the body. Due to the fact that the body did not experience stress, the lost kilograms will not return immediately after the end of the diet.

But you can’t count on serious weight loss, since the diet does not limit the diet, but is the basis for a healthy and balanced diet. Loss of up to 3 kilograms is possible in a month

Reviews of nutritionists

He shared his opinion with us about the Mediterranean diet doctor of ultrasound diagnostics, nutritionist, nutritionist, preventive medicine doctor Igoshina Natalia.

– The Mediterranean diet is one of the most commonly recommended diets. Very effective for general wellness, easy to follow and gives noticeable good results. Here are some interesting facts that speak for themselves:

• in 2013 this diet was proclaimed by UNESCO as an Intangible Cultural Heritage of Humanity;
• according to WHO, is one of the best longevity diets;
• The ability of the diet to prevent the development of metabolic syndrome, cardiovascular and bronchopulmonary diseases has been scientifically proven.

Doctors and nutritionists recommend not just dieting, but a “Mediterranean” lifestyle. It is based on a calm attitude to life, physical activity and healthy quality food

Popular Questions and Answers

Do I need to take breaks in the Mediterranean diet, how quickly you can achieve weight loss and other popular questions are answered by nutritionist, nutritionist, preventive medicine doctor Igoshina Natalia.

Is it possible to lose weight fast on the Mediterranean diet?

— I do not recommend losing weight fast on any diet. Weight loss should be smooth and safe. By following the Mediterranean diet, you will gradually lose weight by reducing fat mass (provided that you exercise). Your carbohydrate metabolism will improve, you will not feel hungry. Due to a balanced diet, there will be no disruptions to forbidden foods.

Can the Mediterranean diet become a preventive measure for many diseases?

— Exactly. Numerous studies have shown that the Mediterranean diet reduces the risk of developing cardiovascular pathologies, type 2 diabetes, metabolic syndrome and colon cancer.

Is it possible to follow the principles of the Mediterranean diet on a permanent basis, or should I take breaks?

— It is possible. The Mediterranean Meal Plan can become a lifelong nutritional strategy. Several long-term studies have been conducted that have shown beneficial effects on the body: lowering blood pressure, blood glucose, total cholesterol, triglycerides, as well as a significant reduction in body fat mass.

Sources:

1. Akasheva D. U. Drapkina O. M. Mediterranean diet: history, main components, evidence of benefits and the possibility of application in Russian reality // Rational pharmacotherapy in cardiology, 2020. https://cyberleninka. ru/article/n/sredizemnomorskaya-dieta-istoriya-osnovnye-komponenty-dokazatelstva-polzy-i-vozmozhnost-primeneniya-v-rossiyskoy-realnosti/viewer
2. Ulyanova O.V. Russian variant of the Mediterranean diet and the use of vitamin D in the complex treatment of multiple sclerosis.// Bulletin of Physiotherapy and Balneology, 2018. https://cyberleninka.ru/article/n/russkiy-variant-sredizemnomorskoy-diety-i-use-vitamina-d-v -kompleksnom-lechenii-rasseyannogo-skleroza-rs/viewer
3. Belyaeva L.E. Can regular consumption of “Functional Food” slow down the rate of atherogenesis? // Bulletin of Vitebsk State Medical University, 2012. https://cyberleninka.ru/article/n/sposobno-li-regulyarnoe-potreblenie-funktsionalnoy-pischi-zamedlit-skorost- aterogeneza/viewer

weekly menus and simple recipes

Diet for centenarians: the rules of the Mediterranean diet

The Mediterranean diet is a type of diet that is gaining popularity in Russia for weight loss. Is it suitable for older people, how to make a menu for the week, and also … RIA Novosti Sport, 11/30/2021

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PT20M

Dessert

Russian

fat-free cottage cheese, 200 g

chicken egg, 1 pc.

medium apple, 1 pc.

whole wheat flour, 20 g

sweetener to taste

unrefined vegetable/sunflower oil to taste

Put the cottage cheese into a deep bowl and mash it well with a fork.

Step 1

Crack an egg in a separate bowl and lightly beat it with a whisk.

Step 2

Add the egg to the curd and mix until soft and smooth.

Step 3

Remove the skin from the apple and chop it with a coarse grater. Add to curd mass.

Step 4

Add the sweetener to the mixture and mix until smooth.

Step 5

Grease a preheated pan with oil.

Step 6

Roll the syrniki shaped into small balls in flour and place in the pan. Fry over medium heat on both sides until golden brown.

Step 7

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Pasta with seafood

The Mediterranean diet is a type of diet that is gaining popularity in Russia for weight loss. Is it suitable for older people, how to make a menu for the week, and also … RIA Novosti Sport, 11/30/2021

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Main course

Spanish

seafood of your choice, 400 g

spaghetti, 400 g

medium-sized tomatoes, 3 pcs.

garlic cloves, 2 pcs.

bulb, 1 pc.

soy sauce, 2 tbsp. l.

vegetable/sunflower oil, 2 tbsp. l.

any greens to taste

Boil water in a pot and add the spaghetti. Boil the pasta until al dente, that is, slightly damp.

Step 1

Boil the tomatoes, then carefully remove the skin and chop finely.

step 2

Chop the onion, fry lightly in vegetable/sunflower oil. Put seafood on it and simmer everything together for 5 minutes.

Step 3

Add tomatoes and garlic. Continue to simmer the mixture for another 5 minutes.

Step 4

Add herbs to seafood and vegetables, turn off the stove after 2 minutes.

Step 5

Drain the spaghetti pot and mix the cooked pasta with the seafood.

Step 6

products, food, diet, diets, russia, nutrition, healthy lifestyle (healthy lifestyle)

Chicken salad with pineapple and apples

The Mediterranean diet is a type of diet that is gaining popularity in Russia for weight loss. Is it suitable for older people, how to make a menu for the week, and also … RIA Novosti Sport, 11/30/2021

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Salad

European

chicken fillet, 300 g

canned pineapples, 200 g

apples, 100 g

lemon juice, 20 g

ground red pepper, 10 g

9 0389 low fat yoghurt to taste

Boil chicken fillet . Cut it into small pieces.

Step 1

Dice the apples.

Step 2

Add boiled chicken to apples and pineapples. Mix everything thoroughly, pour over lemon juice.

Step 3

Leave the resulting mixture for half an hour.

Step 4

Salad dressing can be added upon serving if desired.

Step 5

products, food, diet, diets, russia, nutrition, healthy lifestyle (healthy lifestyle)

MOSCOW, November 17 – RIA Novosti. The Mediterranean diet is a type of diet for weight loss that is gaining popularity in Russia. Is it suitable for older people, how to make a menu for the week, as well as recipes – in the RIA Novosti material.

All about diets for weight loss: types, effectiveness, contraindications

September 9, 2021, 20:21

Composition and useful properties On the Mediterranean islands, people live longer and are in better health than those in northern Europe and North America, for example. It turned out that this pattern is directly related to a special way of life and gastronomic habits.

© Depositphotos.com / Odelinde Diet foods

© Depositphotos.com / Odelinde

Diet foods

The Mediterranean Diet has been recognized as an Intangible Cultural Heritage by UNESCO, which has never been awarded to any food system. Popular magazine US News & World Report has repeatedly called it the best diet. The diet with it is built in this way: 60% – vegetables, fruits and other foods containing complex carbohydrates; 30% – “good”, i.e. healthy fats; 10% – protein food.

“Carbohydrates are primarily vegetables, but also rice and wheat. Milk and cottage cheese are rare guests on the Mediterranean table, but cheese and yogurt are more common. Meat and eggs are limited. Fats are nuts, seeds and butter ( The strength of the Mediterranean diet is precisely in healthy fats,” family nutritionist Alena Kozyreva shared with RIA Novosti.0389 Many experts recommend trying this method of losing weight, as it has been thoroughly studied. Nutritionists note the following positive effects:

1. 1.

   Increased life expectancy. Adherence to the Mediterranean type of diet helps reduce the risk of developing fatal diseases.

2. 2.

   Improving brain function. Healthy fats that enter the body improve cognitive function, reduce the risk of senile dementia: Alzheimer’s and Parkinson’s diseases.

3. 3.

   Chronic disease protection.

4. 4.

   Helps fight certain types of cancer (stomach, bowel, breast).

5. 5.

   Reduced risk of heart disease, high blood pressure and high cholesterol. A diet rich in vegetables, fruits, seafood and grains improves the condition of blood vessels and favorably affects the functioning of the heart.

6. 6.

   Diabetes protection.

7. 7.

   Weight loss.

8. 8.

   Getting rid of depression.

9. 9.

   Relief of rheumatoid arthritis.

10. 10.

    Better eye health.

Buckwheat with kefir: doctors told about the pros and cons of the popular diet

1 October 2021, 18:27

The essence of the diet . With such a power scheme, there are no special restrictions or prohibitions. It is more about maintaining a healthy lifestyle that has developed historically.

«

“Following this method of losing weight means making simple changes to your diet for the rest of your life,” Anna Matafonova, nutrition specialist and health coach, told RIA Novosti.

The essence of such a food system is to follow the special gastronomic traditions of the inhabitants of the Mediterranean. Their diet consists mostly of vegetables, fruits, “healthy” fats (such as those found in olive oil and nuts). Fatty fish, seafood and red wine are allowed in small quantities.

© RIA Novosti / Alexei Kudenko | Go to mediabankSale of seafood in the store “Azbuka Vkusa” in Moscow

diverse , include a sufficient amount of vitamins, nutrients and nutrients.

When compiling a menu, it is important to follow two main rules:

1. 1.

   Carbohydrates are consumed before lunch; food containing a large amount of protein – in the afternoon.

2. 2.

   The amount of vegetables consumed during the day is not more than 1 kg.

A menu for the week might look like this:

90 0156

9 0026

9 0031

Diet alternative to meat: how lentils help the heart and immunity

March 18, 2021, 20:04

Diet rules

The principles of the Mediterranean diet are based on the concept of proper nutrition: the maximum variety of products is provided, there are no strict restrictions or prohibitions. However, some rules still exist:

• Most of the daily diet should be vegetables and fruits;
• Preference should be given to fresh products and heat treatment methods such as baking, boiling, steaming;
• replace pure sugar with honey;
• observe the drinking regimen: drink about 1.5-2 liters of water per day;
• drink alcohol infrequently, no more than a glass of red wine;
• add fish and seafood dishes to the menu, as they are a storehouse of useful substances;
• no fast food, convenience foods and store-bought sauces.

© Depositphotos.com / gbh007 Red Fish with Rice and Asparagus

© Depositphotos.com / gbh007

Red Fish with Rice and Asparagus

Allowed Foods

The Mediterranean diet has a simple power scheme in the form of a pyramid, where at the base are complex carbohydrates, on the middle tier – protein products, on top – fats and simple carbohydrates.

90 027

red meat in portions of 100 g: beef, pork, lamb, veal

“The maximum variety of products also provides a wide range of nutrients: vitamins A, C, B groups, selenium, iodine, antioxidants that affect both immunity and metabolic status, the brain and other body systems “, – said Anna Matafonova.

© Depositphotos.com / lateciPhosphorus-rich seafood

© Depositphotos.com / lateci

Phosphorus-rich seafood

Prohibited foods

If a person decides to follow the Mediterranean diet, refined sugar, processed foods, dyes, baking powder and yeast should be excluded from the diet. For ease of compliance with the nutrition system, there is a list of completely prohibited and partially acceptable products. No 031

refined oils and fats

high-calorie fruits such as bananas and grapes

sugary highly carbonated drinks

salt

fast food

sweet juices

baked goods instant cereals

fatty cheeses

sugar and commercial confectionery 9butter

9 0105 Overeating: a symptom of what diseases can be and how to treat it

October 13, 2021, 20:13

The peculiarity of the Mediterranean food system is that it is designed for a long time of its observance. Often its principles are adhered to throughout life. Despite this, many people use this diet as a way to effectively lose weight, after which they plan to return to their usual diet.

But you should gradually return to your usual dishes: you can add butter in small portions to porridge, gradually increase the volume of fruits, including bananas and grapes, cook red meat more often. In no case should you immediately switch to foods high in sugar, potatoes and fast food.

© Depositphotos.com / AnekThe girl is preparing a smoothie

© Depositphotos.com / Anek

The girl is preparing a smoothie

The exit from the diet should last at least a month, otherwise the body will not have time to adapt, which will lead, at best, to a set of previously lost kilograms , at worst – to heartburn and the development of gastrointestinal diseases.

Efficiency

According to nutritionists, the Mediterranean diet is excellent for weight loss. It does not harm the body due to the lack of prohibitions and the diversity of the diet, in which there is no place for a hunger strike. The effectiveness of such a diet is due to the optimal amount of all the necessary nutrients and a proportional combination of proteins, fats and carbohydrates.

© Depositphotos.com / stockassoWoman measuring her waist

© Depositphotos.com / stockasso

Woman measuring her waist

How to keep the result

The best way to keep the result is to continue to adhere to this diet throughout your life. You can relax the regime a little: sometimes eat your favorite sweets or allow yourself to order pizza once a month. It is important to understand: you can eat whatever you want, but in moderation. Then the brain will not have the “we are on a diet” setting, it will not be difficult to follow the rules of the Mediterranean system.

«

“To consider this type of diet as a regular diet in our understanding is unacceptable, since we are talking not only about food restrictions, but also about lifestyle. In addition, despite the fact that it has an excellent effect in losing weight, most of all it is aimed at improving the quality of life and health,” said Christy Lessing, blogger, trainer and nutritionist.

Kefir diet: rules, prohibitions and expert recommendationsProfessional nutritionists note many advantages of the Mediterranean type of food:

1. 1.

   The diet does not require special preparation. It is also quite simple to observe it, since it does not involve starvation or the prohibition of a large number of products.

2. 2.

   A nutritious and balanced diet allows you to saturate the body with vitamins and microelements necessary for its proper functioning.

3. 3.

   The menu is rich in products with Omega-3 fatty acids, which, in addition to preventing cardiovascular diseases, help improve the condition of hair, skin and nails.

4. 4.

   This diet is the prevention of rickets and osteoporosis, increases the strength of bone tissue.

5. 5.

   The work of the thyroid gland is normalized.

6. 6.

   Metabolism is accelerated.

7. 7.

   Suitable for almost all groups of people, including the elderly, as it serves as a good source of energy, improves well-being and promotes longevity.

But despite the large number of advantages, the Mediterranean diet also has a number of disadvantages. For example, with its help you can not quickly cope with extra pounds.

Gluten free diet: pros and cons, sample menu, expert advice

October 6, 2021, 16:00

Contraindications most of the principles are in line with WHO recommendations. However, such a nutrition system should not be followed by people with gastrointestinal diseases and other eating disorders; individual intolerance to any food groups that are mandatory in the diet of this diet.

Adapting the diet to Russia

Given the climate of our country, many products included in the menu of the Mediterranean diet are either rarely found on store shelves or are quite expensive. Therefore, it is possible to slightly change such a nutrition system, so that it would be much easier for the inhabitants of Russia to adhere to it.

A nutritionist gave advice on how not to gain weight in the cold

October 5, 2021, 11:37

Instead of olive oil, it is allowed to buy unrefined sunflower or vegetable oil. And the olives themselves are recommended to be replaced with walnuts or pumpkin seeds, which have a similar composition of nutrients. Instead of red varieties of fish, you can use herring, mackerel. Omega-3 and Omega-6 fatty acids are also found in flaxseed. Expensive pasta can be replaced with durum wheat pasta, buckwheat, barley, brown rice.

An adapted diet is allowed to include hard cheese and cottage cheese, which contain the required amount of calcium.

Protein diet: its effect on the body, how to lose weight and what not to eat

September 16, 2021, 20:14

Recipes

Here are some simple recipes for breakfast, lunch and dinner that are suitable for such a diet.

Diet for centenarians: the rules of the Mediterranean diet

Category

Dessert

Cuisine

Russian

Difficulty

Average

Cooking time

20 min.

Ingredients

200 g

low fat cottage cheese

1 pc.

chicken egg

1 pc.

medium apple

20 g

whole wheat flour

to taste

sweetener to taste

to taste

unrefined vegetable/sunflower oil to taste

Preparation

1.

Put the cottage cheese into a deep bowl and mash it well with a fork.

2.

Crack an egg in a separate bowl and lightly beat it with a whisk.

3.

Add the egg to the curd and mix until soft and smooth.

4.

Peel the apple and chop it with a coarse grater. Add to curd mass.

5.

Add the sweetener to the mixture and mix until smooth.

6.

Grease a preheated frying pan with oil.

7.

Roll the syrniki shaped into small balls in flour and place in the pan. Fry over medium heat on both sides until golden brown.

© Fotolia / olyina Cheesecakes

© Fotolia / olyina

Cheesecakes

Pasta with seafood

Category

Main course

Cuisine

9 0389 Spanish

Difficulty 9Spaghetti

medium tomatoes

2 pcs.

garlic cloves

1 pc.

bulb

2 tbsp. l.

soy sauce

2 tbsp. l.

vegetable/sunflower oil

to taste

any greens to taste

Preparation

1.

Boil water in a pot and add the spaghetti. Boil the pasta until al dente, that is, slightly damp.

2.

Pour boiling water over the tomatoes, then carefully remove the skin and chop finely.

3.

Cut the onion, fry lightly in vegetable/sunflower oil. Put seafood on it and simmer everything together for 5 minutes.

4.

Add tomatoes and garlic. Continue to simmer the mixture for another 5 minutes.

5.

Add greens to seafood with vegetables, turn off the stove after 2 minutes.

6.

Drain the spaghetti pot and mix the cooked pasta with the seafood.

© Pixabay / inguaribile_viaggiatore Seafood pasta

© Pixabay / inguaribile_viaggiatore

Seafood pasta

Pineapple and apple chicken salad

Category

90 389 Salad

Kitchen

European

Difficulty

Easy

Ingredients

300 g

chicken fillet

200 g

canned pineapple

100 g 90 005

apples

20 g

lemon juice

10 g

ground red pepper

according to to taste

low fat yoghurt to taste

Preparation

1.

Boil the chicken fillet. Cut it into small pieces.

2.

Cut apples into cubes.

3.

Add boiled chicken to apples and pineapples. Mix everything thoroughly, pour over lemon juice.

4.

Leave the resulting mixture for half an hour.

5.

Salad dressing can be added upon serving if desired.

Diet Facts and Myths

“Mediterranean diet is considered to be very expensive. But do not forget that this way of eating was originally characteristic of the poor. You can buy inexpensive seasonal fruits and vegetables, grains and legumes that we are used to, instead of expensive varieties fish eat herring,” said Irina Kozlachkova, a nutritionist.

One of the main myths is based on the permission to drink red wine during the diet. Many mistakenly believe that it can be drunk in any quantity, however, for a beneficial effect on the body, a measure should be calculated within 1-2 glasses, no more.

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The third myth is that the Mediterranean diet consists solely of following a special diet. The fact is that you can achieve a really effective result by combining proper nutrition with any physical activity and maintaining a healthy lifestyle.

The fourth myth is the following erroneous statement: a large portion of pasta and a few slices of bread are provided for in the diet. The main part (about 60-70%) of the entire menu should be vegetables, salads, fruits, so in no case should you get carried away with excess carbohydrates in the form of pasta or sandwiches. Everything should be consumed in moderation.

© RIA Novosti / Vitaly Timkiv | Go to the mediabank The girl chooses fruit

© RIA Novosti / Vitaly Timkiv

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A girl chooses fruits

Dietician’s advice:

There are general rules that many nutritionists advise to follow in the Mediterranean diet:

1. 1.

   Eating a lot of vegetables is not only possible, but necessary. These foods are vital and should be included in the diet on a regular basis: from a plate of chopped fresh tomatoes drizzled with olive oil, to green salads, flavored soups and stews.