The Mediterranean Diet: What, Why, and How with Recipes and Pros/Cons

When talking about the Mediterranean diet, it is necessary to take into account the evolution of the human species through the centuries that brought with it numerous changes both in their way of living and relating to the rest of the species, as well as in the transformation of their diet reflected in food variations depending on geographic areas.

A long transition has occurred in the history of man from the hunter-gatherers of prehistory to the present day, with substantial changes in post-industrialized societies that have also been reflected in the diet and way of eating humanity.

It is possible to see in different cultures specific characteristics that make their diets a lifestyle. This happens with the famous Mediterranean Diet, a food pattern that combines other ingredients from local agriculture through recipes and particular healthy cooking methods.

What is the Mediterranean diet?

The famous and world-famous Mediterranean Diet is more than a food plan; it is a cultural heritage that invites you to lead a healthy lifestyle based on the variety of ingredients used to prepare recipes based on seasonal, fresh and local products, including moderate physical activity.

This diet, as its name indicates, was born in the peoples of the Mediterranean basin, being transmitted from generation to generation for centuries and evolving and incorporating new foods and cultivation techniques according to the geographical location of these populations.

The essential ingredients of the Mediterranean Diet make up a perfect “wheat-vine-olive” trilogy: added vegetables, legumes, fruits, fish, cheeses and nuts, and the primary source of fat is olive oil. A balanced and varied eating plan The Mediterranean Diet provides the body with adequate macronutrients.

How to do the Mediterranean Diet

Being a change in eating habits, the Mediterranean Diet requires following some basic recommendations to design daily menus. These are advice on the foods to use but also related to the way of cooking and daily amounts, characteristics that aim to achieve a balanced and healthy diet.

• Use olive oil: The primary source of fats in the Mediterranean Diet is olive oil, a food that has endured among regional gastronomic customs through the centuries; rich in vitamin E, monounsaturated fatty acids and beta-carotene, giving the dishes a unique aroma and flavour.
• Eat plenty of plant-based foods: Vegetables, legumes, vegetables, and fruits provide the body with vitamins, minerals and fibre, as well as a good amount of water. Including five servings of fruit and vegetables daily in this diet is recommended, as these foods have a high fibre content and antioxidants that help prevent premature aging and cardiovascular ailments.
• Consume cereal-based foods: Bread, rice and pasta should be included in the daily menu due to their composition, rich in carbohydrates that provide the body with the necessary energy to carry out daily activities.
• Include fresh, seasonal and little processed foods: These characteristics are an essential part of the Mediterranean Diet, especially in the case of seasonal fruits and vegetables that, when consumed at their best, provide the body with their best nutrients, aromas and flavours.
• Consume dairy products: Dairy products should be consumed daily, especially yogurt and cheese, as they are excellent sources of protein, minerals and vitamins. In the case of yogurt, this food is associated with its ability to balance the intestinal microflora due to the presence of living organisms.
• Red meat in moderation: It is essential to consume red meat in moderation and, if possible, as part of a recipe because even though this food contains protein, iron and animal fat, its excessive consumption is not suitable for health, hence it is always Lean meats will be chosen that will be part of dishes based on cereals and vegetables.
• Fish in abundance and eggs in moderation: The consumption of oily fish is recommended at least twice a week, as its fats have similar properties to those of plant origin that protect the body from suffering cardiovascular problems. Eggs will be consumed in moderation, three or four a week, as an alternative to meat and fish, as they provide good quality proteins, vitamins, minerals and fats.
• Consume fresh fruits as dessert: It is recommended that fresh fruits be the usual dessert, leaving sweets and cakes to consume occasionally. And is that fruits are a nutritious food that adds flavour and colour to the diet, a good alternative for a mid-morning or mid-afternoon snack.
• Water as a drink par excellence: Fundamental for life, water is the main drink of the Mediterranean Diet, although a glass of wine can be taken with the main meals.
• Daily physical activity: Just as important as diet, moderate physical activity is essential to staying fit and maintaining good health. Exercises adapted to the physical capacities of each person will always be carried out since the objective is for it to be a healthy and pleasant activity.

What to eat in the Mediterranean Diet

The traditional Pyramid of the Mediterranean Diet has gained a new design adapting to the needs of the current lifestyle. Different international entities such as the Mediterranean Diet Foundation, the Forum on Mediterranean Food Cultures Hellenic Health Foundation, the Hebrew University and the Ciiscam (Centro Interuniversitario Internazionale di Studi sulla Culture Alimentari Mediterranee), among others, collaborated with this new design of the Pyramid of the Mediterranean Diet, for its use and promotion, being a fundamental tool for the creation of the food plan with which the daily menus will be made.

Although the new Pyramid follows the essential guidelines of the previous one, the foods that support the eating plan are at the base and in the upper strata and should be consumed in moderation.

However, not only is the priority given to a specific type of food, but it is also necessary to consider the best way to cook and consume them and the number of servings consumed in the main meals.

The new Pyramid of the Mediterranean Diet establishes guidelines regarding daily, weekly and even occasional diet compliance to achieve a healthy and balanced meal plan.

This new Pyramid of the Mediterranean Diet is based on the latest scientific evidence in nutrition and health published in scientific articles during the last decades.

Main foods in the Mediterranean Diet

Three types of food are essential in the Mediterranean Diet:

• Cereals: One or two servings should be consumed per meal; it can be bread, pasta, or rice, among other foods. The important thing is that they are preferably whole grains that contain fibre.
• Vegetables: Vegetables must also be present, both at lunch and dinner; at least in one of the meals, the vegetables will be consumed raw, the variety of colours and textures being significant as this is essential for the contribution of antioxidants and other protective substances.
• Fruits: One or two servings per meal and as a regular dessert, but guaranteeing a daily intake of about two litres of water since correct hydration of the body is essential to maintain water balance in the body. It is, therefore, necessary to drink water and complete the two litres of liquid daily with infusions and fruit juices.

Other foods that should be included in the Mediterranean Diet

1. Dairy products: Assorted cheeses and low-fat yogurt daily servings
2. Olive oil: It should be used for cooking and seasoning meals
3. Spices, herbs, onions and garlic: Not only do they help add flavour and colour to foods, but they are an excellent strategy to reduce the use of salt.
4. Olives, nuts, and seeds: They are a good source of healthy fats, vitamins, minerals, protein, and fibre. Consumption should be moderate so a handful can be included in the aperitif.
5. Wine: As a reference, one glass a day for women and two for men
6. Red meat, fish and shellfish: Eat two servings of fish and shellfish, two servings of lean red meat, and two to four eggs per week.
7. Legumes combined with cereals: Good source of protein of vegetable origin; potatoes can also be included in traditional meat and fish recipes, but a maximum of three servings a week.
8. Foods to consume occasionally: Sweets are at the top of the Pyramid of the Mediterranean Diet. Therefore sugar, candies, cakes, pastries, sugary fruit juices and soft drinks should be consumed in small quantities and only sporadically.
9. Serving size: Moderation is the basis of the Mediterranean Diet. Hence, the serving size should be based on frugality, considering that a sedentary lifestyle imposes low energy needs.
10. Cooking methods: Spending time preparing food is essential in this diet, and it is advisable to use healthy cooking methods, whether grilled, baked, steamed or boiled.
11. Use seasonal foods: As far as possible, the Mediterranean Diet recommends using seasonal, fresh and little processed foods since this way, the nutrients and protective substances of the organism are preserved.

Mediterranean-like diets

 Specific diets are similar to the Mediterranean, mainly because they are similar in terms of their benefits. It is about other ways of eating, but they are equally healthy, such as the oriental diet rich in fish, vegetables, rice and soybeans.

There has also been a lot of talk about the Atlantic Diet with a similar base to the Mediterranean, even though the protagonist is fish as the primary source of high-quality protein, and seafood, beef and pork as vegetables.

The Vegetarian Diet is another excellent example of similarity to the Mediterranean diet due to its contribution of vegetables, fresh fruits, legumes, whole grains and nuts. Within this diet, there are variants with greater permissiveness in consuming eggs or dairy products ( ovo-lacto-vegetarian diet ), eliminating meat and fish that are not present in these diets.

Advantages and disadvantages of the Mediterranean Diet

The Mediterranean Diet has been declared Intangible Cultural Heritage by UNESCO and is considered one of the best eating plans since it is healthy and balanced.

The Mediterranean Diet has no contraindications and helps to prevent and improve certain diseases such as bad cholesterol or blood glucose; since it is a balanced plan with a lower proportion of meats and carbohydrates and, in more significant numbers, the consumption of vegetables and monounsaturated fats is recommended.

Advantages of the Mediterranean Diet

The main advantages of the Mediterranean diet are:

• It helps slow aging and promotes longevity.
• Fight obesity by being recommended to lose weight healthily.
• Increases good cholesterol preventing arteriosclerosis as it improves and increases HDL cholesterol.
• It helps protect against cardiovascular diseases by improving blood pressure.
• It reduces the symptoms of menopause.

Disadvantages of the Mediterranean Diet

Among the main disadvantages of the Mediterranean Diet are some that must be taken into account before starting to do it:

• Limited consumption of red meat: It is a diet in which the consumption of red meat is quite limited.
• Serving sizes: The quantity and portion sizes of meals are not precise.
• As dairy consumption is not very large, calcium can be lost.
• It requires time: A diet requires enough time to prepare and cook the dishes.
• Reduce olive oil and seasonings: If you want to lose weight with the Mediterranean diet, it will be necessary to reduce the consumption of olive oil and herbs, making the dishes less tasty.
• Low iron intake: The iron levels present in this diet are relatively common; therefore, consuming a supplement that provides it is necessary.

Video of the Mediterranean Diet

 Research by Professor Emilio Martinez de Victoria of the UGR related to the effect of the Mediterranean Diet in treating certain diseases.

Before starting the Mediterranean Diet

Those who decide to start doing the Mediterranean Diet either to follow a healthier and more balanced eating plan or to lose weight and improve their health should always begin with a plan that includes balanced menus according to the Pyramid indicated in this article.

The right combination of different foods is essential to reach a balanced diet and achieve a change in eating habits. And if you lead a sedentary life, it is necessary to add daily physical activity to the plan according to physical condition, age and sex, avoiding fasting or including dietary supplements. In addition, it is essential before starting a diet to consult your doctor, especially if you want to lose weight healthily.

One week menu of the Mediterranean Diet

Here is an example of what it is like to eat for a week according to the Mediterranean diet.

Mediterranean Diet Recipes

There are countless Mediterranean diet recipes that are ideal for the daily menu. Each of them requires the ingredients and the time necessary for their preparation.

However, many recipes are simple and quick to prepare, and they can even be part of the menu of the Mediterranean Diet to lose weight; these are some of them:

Sources and References:

• Nutrition Department. Pharmacy faculty. Complutense University of Madrid. 28040-Madrid (Spain).

THE MEDITERRANEAN DIET IS A MODEL OF A PRUDENT AND HEALTHY DIET

• Human Nutrition Unit, Department of Biochemistry and Biotechnology, Faculty of Medicine and Health Sciences, Rovira I Virgili University, Reus, Spain.

A healthy eating pattern: the traditional Mediterranean diet

• Spanish Journal of Cardiology

Mediterranean diet and prevention of cardiovascular disease