What is the Mediterranean diet


Many people, who are interested in healthy eating, ask: what is the Mediterranean diet.


The pleasant climate and warm Mediterranean country has produced a wide variety of healthy and appealing foods. For centuries, food culture acquired shaped itself whimsical view on the Costa Blanca, until it culminated in a kitchen, which today is the largest exponent of the healthy Mediterranean diet.

Mediterranean diet is distinguished by containing large amounts of vegetables such as: root crops, vegetables, bread, pasta, rice and fresh fruit. It is also characterized by containing olive oil (the main source of fat), dried fruits and nuts, honey and ingestion of fresh fish, poultry and less of dairy products, eggs, red meat and moderate amounts of wine to the meal.

Today, the Mediterranean diet of all recognized scientifically as the best nutritional shape as it effectively prevent and treat cardiovascular diseases and certain forms of cancer. There have been numerous studies over the last 30 years have shown that the Mediterranean countries have less cases of heart attack and a lower mortality due to cancer than people in other regions of the world.

Mediterranean diet mystery

In many areas, the Mediterranean diet is the same as our decade of Stone Age diet, with the difference that in the Mediterranean version uses slightly finer carbohydrates than in the Stone Age.

It is particularly vegetables cooked in thousands of different, tasty ways and with generous use of herbs and olive oil.

Fruits, legumes and grains are also at the top of the hierarchy of the Mediterranean diet. It also plays fresh fish a greater role than meat, and when placed on the meat, it's in relatively small quantities at a time.

It was Walter Willett of Harvard University's School of Public Health, who in the 90s formulated Mediterranean diet as a diet concept in line with the U.S. population's food pyramid. He put up that you always lived by the principles and of course made sure to get daily physical activity.

That's exactly what recommends today when talking about having a healthy stomach and a balanced gut.

What is the Mediterranean diet by:

Plenty of vegetable dishes, easy and delicious prepared

Copious amounts of herbs

Olive oil as the primary fat

Fruit as dessert

Fruit can be just as vegetables cooked delicious

Dairy products but primarily yogurt and cheese

Fish in moderation

Chicken and eggs in small to moderate amounts

Meat in small quantities

Moderate amounts of pasta, rice and bread

Wine in small to moderate amounts

Two good suggestions for summer Mediterranean cuisine is Spanish paella and Italian risotto.

Try to cook risotto.

Risotto “Ai Frutti di Mare”

For 4 people

1 small finely chopped onion

4 stalks finely chopped celery

20 g butter

4 dl arborioris (risotto rice)

Possibly saffron

1 cup white wine

Approximately ½ l broth

200 g mixed seafood (frozen blend of squid, mussels and prawns)

100 g shrimp (or crayfish tails, which are often cheaper)

200 g frozen peas

½ tsp. salt


2 tbsp. chopped parsley

20 g Parmesan cheese into small cubes

10 g butter

How to cook:

Sauté onion and celery in 20 g butter, preferably in a sauté pan or a wide saucepan. Add the rice and stir until rice is translucent. Pour wine by and let it boil over medium heat. Eventually add saffron. Add broth little by little, as the rice slowly absorbs the moisture to itself. There must stir a little? Set the kids to it. When all the liquid has been added, place the lid on, and the rice is cooked for about 10 minutes over low heat. Come seafood, shrimp and peas in the pan and mix everything gently. Let it simmer 3 minutes. Remove pan from heat.Turn salt, pepper, chopped parsley, parmesan and butter, and let the risotto stand 3-4 minutes before eating with coarse bread.

Now you have an idea what is the Mediterranean diet.

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