Il libro di cucina completo della dieta Mediterranea

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The Mediterranean diet is one of the best-studied recently, and much is known about its history. Scientists created it in the 1960s on the basis of traditional healthy nutrition of the inhabitants of the Mediterranean, whose life expectancy was very high, and the number of chronic diseases was small, despite the lack of quality medical services.

In 1993, several organizations presented a classic version of the Mediterranean diet, as well as its graphic representation in the form of a food pyramid. This food pyramid underwent changes until 2008. At the last stage, herbs and spices were added to the diet, and the amount of fish and seafood was also reduced.

In this diet, the emphasis is on the use of plant foods: fruits, vegetables, nuts, legumes, and whole grains. It is also encouraged to replace butter and animal fats with olive oil, and salts with spices and herbs. Red meat should be eaten no more than several times a month, and the main sources of protein are fish and poultry. If desired, you can drink a small amount of red wine (1-2 glasses per day).

The daily menu includes:

fruit,

vegetables

greens,

whole wheat bread,

whole grain pasta,

porridge

bean

nuts

seeds,

olive oil.

3-5 times a week, you can additionally eat

fish

seafood,

poultry meat,

eggs

cheese

dairy.

No more than once a week are permissible

sweets,

red meat.

Regular physical activity is no less important than nutrition and is one of the key principles of the Mediterranean Diet

Who is suitable for the Mediterranean diet?

This diet is suitable for people who do not want to complicate their diet too much because it has no strict restrictions. Attention is drawn to those who are uncomfortable with strict rules, who are used to relying more on the quality of food than on counting calories and nutrients.

Health-conscious people can follow this diet to reduce the risk of chronic illness. There is scientific evidence that the Mediterranean diet has a positive effect on weight loss and cardiovascular health.

Ease of compliance

Following the Mediterranean diet is fairly easy, as it lacks clear guidelines on calorie content and nutrient content. There is also no need to exclude any foods from the diet. By reducing the number of certain foods in the diet, such ...