Nutritionist from the capital: "The eighth wonder of the world!" This diet is recognized by UNESCO.

Mediterranean diet One of the most popular food systems in Europe. It is also the only diet recognized as a national heritage by UNESCO.

Its famous adherents are Penelope Cruz and Sophia LaurenAbout the culinary preferences of which we will tell in the final part of the article.





The list of countries whose cuisine includes the principles of the Mediterranean diet includes Greece, Italy, Spain, Portugal, Morocco, Cyprus and Croatia. And the term was introduced into use by American nutritionists Ansel and Margaret Case in the middle of the XX century.



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The Mediterranean diet is not a specific system or instruction, but a collection of eating habits and principles traditionally followed by the people of the Mediterranean. This is an ideal example of a balanced diet in which plant proteins are the main source of nutrients.





The diet became popular due to the so-called French paradox: despite the fact that people in the south of France consume quite a lot of fat, they have much lower rates of cardiovascular disease than people in the United States.

Principles of the Mediterranean Diet

1. Vegetables every day
   The norm for 1 person is a kilogram of vegetables per day. In addition to potatoes, it can be any vegetables: all varieties of cabbage, pepper, tomatoes, eggplant, leeks, carrots, squash, olives and olives.
   
   
   
   Nutritionists claim that olives (both green and black) are rich in vitamins A, C, E and contain very useful vegetable fats, sugar, proteins and pectins. It is recommended to give preference to minimally processed, if possible fresh and grown in the area products.
   
   
2. Squirrels
   It is better to choose fish oily varieties: tuna, salmon, mackerel, sardines or herring. Protein of animal origin acts for the most part as an accompaniment to give taste to dishes.
   
   
   
   It is recommended to include in the diet twice a week small portions (up to 100 g) of fish, which is preferable, or poultry (without skin). The number of eggs should be limited to 7 pieces per week, taking into account those that fall into baking.
   
   Red meat can be eaten only a few times a month (a portion of no more than 100 g). The recommended rate, according to recent studies, should not exceed 300-500 g per month. It is important to give preference to lean meats.
   
   
3. Grain
   The main crops in the Mediterranean diet are: whole-grain: barley, buckwheat, rye, millet, oatmeal, bulgur, couscous, brown rice and corn cereal.
   
   
   
   The expression “Bread is the head of everything” is also true in the Mediterranean diet, provided that it is made of their crude flour, and instead of butter, a small amount of olive is separately served to it.
   
   
4. Nuts
   An important component of the diet of nuts: almonds, cashews, hazelnuts, pistachios, walnuts, pine. They contain fiber, protein, and valuable oils. 80% of the calories in nuts are fat, for the most part it is useful mono- and polyunsaturated fats. Due to their high calorie content, portion control will be required. A handful of nuts a day is enough.
   
   
5. Fats
   The main type of fat in the Mediterranean diet is olive oil. They are recommended to replace other, less useful oils and fats (including butter and margarine).
   
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   If possible, you should choose the best varieties of cold-pressed olive oil, since it contains the greatest amount of beneficial antioxidants. Rapese oil, flaxseed, saffron, peanut, sesame and nut oil also fit the concept of the diet.
   
   
6. Power regimen
   Breakfast is offered with carbohydrate food (musli, porridge), and dinner with protein and vegetables. This approach is explained by the fact that for the whole day, flour manages to be absorbed, and energy is spent.
   
   
   
   Bread, flatbread and lavash, which Mediterranean residents prefer to eat in the morning at breakfast, are not deposited in the form of extra pounds at the waist and hips. Bread products are served honey or homemade jam. As a rule, vegetables, homemade pasta (noodles) or rice are served for lunch.
   
   The key to the success of the Mediterranean diet is a strict division of food into small portions, so you should count not on radical weight loss, but on gradual weight loss.
   
   
7. Drinking regimen
   During the day it is recommended to drink 6 glasses of water. Red wine is allowed during lunch/dinner. Do not exceed the norm: 2 glasses a day for men, one for women.
   
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   However, experts warn that there is no reason to start taking alcohol "for health" if you have not consumed it before. This innovation will not improve health.
   
   
8. Physical activity
   Regular physical activity is the foundation on which the concept of a healthy weight and good health is based.

A study of 22,000 people found that following the Mediterranean diet, compared to the traditional American diet, reduced the risk of heart disease by 33% and cancer by 24%.





The Mediterranean diet also reduces the risk of Alzheimer’s disease. This is primarily due to the abundant consumption of fresh vegetables and fruits, dishes from grain crops and moderate amounts of meat and fish.

In 2014, an article published in the British Medical Journal found that healthy middle-aged women on a Mediterranean diet had slower telomere ends.

Telomere contraction is a powerful factor in aging, even called the cell clock. This fact proves that the Mediterranean diet really increases life expectancy and slows down the aging process.

The Mediterranean Diet - the choice of the most figure-skating celebrities Fitness Magazine in 2013 Penelope Cruz The star with the most beautiful body. The magazine explained her choice: “The actress came out on the red carpet in great shape, even though she had a baby just three months ago.”



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The actress knows how to cook well and believes that the key to good health is proper nutrition. Being in perfect physical shape helps her. Mediterranean cuisine. Penelope Cruz admits that she enjoys delicious food.



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The main source of fat in the daily diet of the actress is olive oil, a very popular product in her native Spain. If Cruz really wants sweets, she eats fresh fruits and berries for dessert, and instead of salt she adds spices and spices to food.

Penelope was born in 1974, however, apparently, and does not think to part with the role of sultry beauty, preserving not only a feminine figure, but also the natural beauty of hair and skin.





Another famous follower of the Mediterranean diet can be called the great Italian actress. Sophia. This woman is original in everything, including her interpretation of a healthy diet. Lauren once said, “Everything you see I owe to spaghetti.”

The Mediterranean diet, with its abundant consumption of vegetables, fruits, fish and other seafood, spicy herbs and an abundance of cereals, is certainly an excellent basis for a healthy and fulfilling life. The only disadvantage of the Mediterranean diet can be called the high cost of its products.

But after all, health almost always requires financial costs, and the costs of a Mediterranean diet, in addition to slimness, guarantee gastronomic discoveries and undoubted pleasure.