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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 as red meat and butter, we do not completely abandon them.
There are no clear recommendations on the number of meals per day, and when and what to eat. Therefore, such a diet fits well in any daily routine.
In addition, there are no stages in the Mediterranean diet described by the scientific literature.
In this book I will discuss the following topics:
- What Is Mediterranean Diet?
- What to Eat and What to Avoid
- The Mediterranean Food Pyramid
- Breakfast Recipes
- Pasta and Pizza Recipes
- Vegetable Recipes
- And many more recipes!
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