Mediterranean diet: recipes, rules, prohibited products

How we eat is one of the main factors influencing the risk of cardiovascular disease, cancer, diabetes and even neurodegenerative conditions.

So-called diseases of civilisation are the scourge of our time - they occupy the infamous podium when it comes to causes of death worldwide. However, each of us has the power to surrender to them without a fight. One of the most effective weapons you can use against them is the Mediterranean diet.

See also:

• Diet in diabetes
• Digestible diet
• Ketogenic diet
• DASH diet
• SIRT diet
• Dabrowski's Diet
• Healthy breakfast recipes

Mediterranean diet - a diet for cholesterol?

Cardiovascular disease is now the leading cause of death worldwideand. Not surprisingly, a solution is now being sought to change this sorry statistic. Amidst the news of ever-new ways to magically lower the risk of heart attacks, atherosclerosis and other cardiac ailments, the Mediterranean diet is increasingly mentioned.

The Mediterranean diet is a traditional way of eating (actually not just eating, but more on that in a moment) originating in Mediterranean countries. It is most often spoken of in the context of cuisine Greek and Southern Italian. Its roots can be traced back to ancient times and include the eating habits of Mesopotamia, Canaan and even Northern Egyptand.

In these regions, menus were based on grains, seeds, vegetables and fruits, and the main source of fats in the diet was olive oil. Protein, meanwhile, was mainly obtained from fish, seafood and legumesand.

This diet provided large amounts of unsaturated fatty acids (including omega-3 acids), fibre, vitamins and minerals. It therefore necessarily favoured low cholesteroland.

The link between a Mediterranean-specific diet and a reduced risk of cardiovascular disease was first noted by American scientist Ancel Keysand. Thanks to him, the whole world took notice of this way of eating, and it is now recognised as the world's healthiest .

Mediterranean diet and other diseases

The Mediterranean diet is based on products high in antioxidants and ingredients with anti-inflammatory effects. This combination counteracts chronic inflammation in the body, and also reduces oxidative stress. In this way, it prevents errors in DNA and therefore excessive damage to body cellsand.

This diet has a positive impact on overall life expectancy and has been linked to a reduced risk of cancer, diabetes and even neurodegenerative diseases .

A 2019 review of studies has raised that strict adherence to the Mediterranean diet is associated with reduced cancer riskand:

• breast - by 6%,
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• colon - by up to 45%,
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• stomach - by up to 43%,
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• bladder - up to 34%,
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• cervix - by 60%,
• nosopharynx - by 17%,
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• lungs - by 62% (and that's in smokers!).

A diet rich in healthy fats also shows a protective effect on the nervous system and brain. This means that it may be one of the factors that reduce the likelihood of dementia and Alzheimer's disease.

A meta-analysis of 2014 studies found that strict adherence to the Mediterranean diet was associated with 33% reduction in the risk of neurodegenerative diseasesand.

A meta-analysis of 10 studies involving 136,846 participants showed that the Mediterranean diet has a beneficial effect on reducing the risk of type 2 diabetes. Adherence to this diet was associated with a decrease in the incidence of the disease by up to 23%and.

Principles of the Mediterranean diet

The Mediterranean diet is largely a plant-based diet, involving the consumption of no more than 2 portions of poultry and about 2-3 portions of fish or seafood per week. We try to keep red meat to a minimum - ideally eating it 3 or 4 times a month. We do the same with sweetsand.

The basics of the Mediterranean diet are  (in order of the foods you should eat most often)and:

• vegetables,
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• fruits,
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• full grain cereal products,
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• cereals,
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• olives and olive oil,
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• spices (including garlic),
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• nuts,
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• yoghurts, cheeses (mainly white, cottage cheese, feta and halloumi) and other forms of dairy,
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• fish and seafood,
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• white meat,
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Products prohibited in the Mediterranean diet

It is worth remembering that the Mediterranean diet is not an elimination diet - it does not involve giving up any food completely. From time to time (i.e. 1-2 times a week, you can eat practically anything - from sweets to processed meatand.

This flexible approach seems the most sensible if you're looking for a healthy way of eating that you could practise for years to come, rather than tiring on it for 2 weeks (eating just apples or raw vegetables? Take it, come on...).

Ok, bearing in mind that banned products do not exist on the Mediterranean diet, see what to limit on itand:

• red meat (beef, pork, kidney, venison, mutton, horse meat),
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• zoonotic fats (lard, butter, lard),
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• sweets,
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• sweetened beverages,
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• highly processed foods,
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These foods are best consumed no more than once a week, and more orthodox sources treating the principles of the Mediterranean diet limit their consumption to as often as 1-2 times a monthand.

What can you eat on the Mediterranean diet?

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The basis of meal composition in the Mediterranean diet is whole-grain cereal products (bread, pasta, groats and rice) as well as vegetables and fruit. These are complemented by olive oil and variations of spices. It is recognised that these products should be present in every major meal of the day. White cheese and yoghurtand should also be consumed daily.

One of the main principles of the Mediterranean diet is the thermal treatment of foods using large amounts of olive oil, such as roasting meats generously coated with it. Olive oil is also added to bread, for example. It is also used cold - as the basis for most salad dressings.

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The rest of the food should be consumed several times a weekand:

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Product .	How many servings per week .	Size of one portion .
Egg	2-4	1 medium-sized egg
Potatoes	3 or less	180-230 g
Fish and seafood	At least 2	100-150 g
Plegumes	At least 2	About half a cup of dry pods (before they are cooked)
White meat (poultry and rabbit meat) .	2	100-150 g
Red meat	1-2	100 g
Processed meat (sausages, cold cuts, fast food, minced meat, canned food)	Fewer than 1 portion per week .	100 g

Remember that the more variety you eat, the better. The Mediterranean diet, in its fundamentals, implies precisely seasonal cooking. Eat those fruits and vegetables that are currently in season:

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• In spring bet on new vegetables: watercress, chives, cucumbers, tomatoes, radishes.
• In spring put on new vegetables.
• Summer is the time for seasonal fruits such as strawberries, cherries and raspberries. The season for asparagus, sorrel and courgettes is also beginning.
• Summer.
• Autumn is instead associated with the taste of pumpkins, apples and pears. And of course mushrooms.
• In winter it is worth betting on root vegetables such as carrots, beetroot, yams and cabbage. Homemade preserves, such as pickles, will also be indispensable, enriching your menu with valuable probiotics and large amounts of vitamin C.
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Mediterranean diet - nutrition and activity pyramid

Who remembers when their teacher at school presented them with the food pyramid? At the time (okay, I'll say it: in my day) its basis was all kinds of flour products (white bread, pasta, groats). But a lot has changed since then.

Now the foundation of the pyramid is formed by the basics of a hygienic lifestyleand:

• physical activity,
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• appropriate amount sleep,
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• rest time during the day (yes - during the day),
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• social contacts,
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If you're wondering why socialising has been included right alongside a healthy dose of sleep and exercise, I've already explained. According to research, spending time with loved ones has a positive impact on your overall health and is fundamental to looking after your mental wellbeing. Regular social contact is one of the main factors in lowering the risk of depression and anxiety disordersand.

This is how the nutritional pyramid of the Mediterranean diet looks like:

Mediterranean diet - recipes

Most of your favourite foods and dishes can easily be transformed to be compatible with the Mediterranean diet. Try swapping your wheat kaiser rolls for a wholemeal, filling baguette or your yellow cheese for halloumi - experiment, make small but meaningful changes.

Tasty dishes in accordance with the principles of the Mediterranean diet have been prepared for you by dietitian Marta Kaczorek.

Mediterranean breakfast

Bruschetta

A serving contains: 510 kcal, 22 g protein, 17 g fat, 70 g carbohydrate

Ingredients:

• whole-grain baguette 100 g (1/3 piece)
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• olive oil 10 ml (1 tbsp)
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• light mozzarella cheese 60 g (3 slices)
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• tomato 170 g (1 whole)
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• cucumber 20 g (1/5 piece)
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• salt, pepper (pinch)
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Method of preparation:

Cut the baguette into 3-4 slices and toast in a dry frying pan. Brush the top with olive oil (about 0.5 tbsp). Blanch the tomato, peel and dice. Mix with the finely chopped onion, season to taste and add the remaining olive oil. Place the mixture on the baguette with the mozzarella on top.

See also:

• Tasty and healthy breakfasts
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Mediterranean diet: dinner recipe

Dorghum in rosemary with beetroot and buckwheat

A serving contains: 506 kcal, 37 g protein, 13 g fat, 63 g carbohydrate

Ingredients:

• fresh cod, skinless fillets 150 g (1 and 1/2 portions)
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• buckwheat groats 50 g (1/2 bag)
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• beetroot 200 g (approx. 1 and 3/4 pieces)
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• cucumber 20 g (1/5 piece)
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• bees honey 8 g (1/3 teaspoon)
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• olive oil 10 g (1 tbsp)
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• black pepper, white salt (pinch)
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• rosemary 5 g (1 teaspoon)
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• Lemon juice 3 ml (1/3 tsp)
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Method of preparation:

Wash the cod fillet, place on foil, sprinkle with lemon juice, sprinkle with a pinch of salt, pepper, a large pinch of rosemary and pour over the olive oil (1/2 tsp). Wrap the fish in foil and bake for about 15 minutes in an oven preheated to 200 degrees.

Beetroot salad: Boil the beetroot until soft, peel and grate. Finely chop the onion. Mix the beetroot with the onion, honey, olive oil (1/2 tsp), lemon juice, salt and pepper.

Dinner in the Mediterranean diet

Sandwich with avocado paste and egg

A serving contains: 439 kcal, 14.5 g protein, 23 g fat, 45 g carbohydrates

Ingredients:

• whole hen's eggs 50 g (1 piece)
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• avocado 70 g (1/2 piece)
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• rye bread 70 g (2 slices)
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• Lemon juice 3 ml (1/3 tsp)
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• garlic 5 g (1 clove)
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• olive oil 5 g (1/2 tsp)
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• black pepper, salt (pinch)
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Cut a ripe avocado in half, mash 1/2 of the avocado with a fork. Leave the seed in the other half and wrap it in cling film - it will stay fresh longer. Add the lemon juice, olive oil and squeezed garlic. Set aside in the fridge. Boil a hard-boiled egg. Spread avocado paste on bread, add sliced egg. Sprinkle with pepper and salt.

Yellow pepper salad

A serving contains: 101 kcal, 1.5 g protein, 5 g fat, 12 g carbohydrate

Ingredients:

• red onion 20 g (1/5 piece)
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• cucumber 60 g (1/3 piece)
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• yellow pepper 100 g (1/2 piece)
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• cocktail tomato 80 g (4 pieces)
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• olive oil 5 g (1/2 tsp)
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• dried dill 2 g (1/3 teaspoon)
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• dried parsley 2 g (1/3 teaspoon)
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Method of preparation:

Wash the peppers, tomatoes and cucumber and cut into pieces as desired. Add the chopped onion. Pour over the olive oil, season to taste and mix.

Prepare.

Mediterranean-style dessert

Protein dessert a'la "kinder country"

A serving contains: 456 kcal, 39 g protein, 19 g fat, 36.5 g carbohydrate

Ingredients:

• expanded amaranth seed
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• Whey protein WPC 20 g (2/3 scoop)
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• cacao 16%, powder 5 g (1/2 tsp)
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• soy milk 20 ml (1 tbsp)
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• hazelnuts 10 g (1/3 handful)
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• bitter chocolate 70-85% cocoa 20 g (2 cubes)
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• natural yogurt Skyr 150 g (1 pack)
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• xylitol 8 g (1 teaspoon)
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Method of preparation:

Melt the chocolate in a water bath. Add the vegetable drink and mix. Divide the yoghurt into 2 parts - to the first add the cocoa, to the second add the protein conditioner. Mix each thoroughly and sweeten the cocoa part with xylitol. Pour 1/3 of the expanded amaranth grains into the bottom of a tall jar or glass, the dark yoghurt mixture, sprinkle with chopped hazelnuts and pour in another 1/3 of the amaranth grains. Top with the light part. Pour over the cooled chocolate and decorate with the remaining amaranth. Chill in the fridge.

Mediterranean diet: advantages and disadvantages

The list of advantages of the Mediterranean diet far outweighs its disadvantages in length. See for yourself:

Mediterranean diet: for the poor or the rich?

Historically, the Mediterranean diet was the diet of mostly farmers and fishermen, i.e. people who were not very wealthy. This is the reason why they consumed small amounts of red meat - it was simply the most expensive.

The Mediterranean diet was the most expensive of all.

The cheapest sources of protein were legumes and, because of the geographical location, fish and seafood. Unfortunately, things are a little different today.

Although legumes are still one of the cheaper options for a good dinner, the price of fish and seafood has skyrocketed. The same goes for dairy products - especially those of high quality. However, this doesn't mean you have to give up on the Mediterranean diet. 

Here are some tips on how to save money on the Mediterranean diet:

• Search for promotions and consider shopping to stock up (against the rules of how not to waste food) - once frozen, fish and seafood can be stored for a long time.
• Some markets offer good quality products at very affordable prices - browse the newspapers and take advantage of this.
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• Compensate for higher fish prices by including cheaper seasonal vegetables and legumes in your menu.
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• Make preserves - the prices of your favourite fruit and vegetables are higher in winter. You can take care to stock up on frozen foods or make jams or pickles while they are still in season.
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Summary