Mediterranean diet: what it is, recipes, menus, principles

What will you learn from the article?

What is the Mediterranean diet?

The Mediterranean diet is not only a set of specific dietary rules, but above all a philosophy based on the traditions and culinary habits of the people living in the Mediterranean region. It is a way of eating that, as well as providing the body with essential nutrients, promotes overall health and mental well-being. The Mediterranean diet primarily centers on vegetables and fruits, which form the foundation of each meal. In the Mediterranean diet, fish and seafood play an important role, providing the body with valuable omega-3 fatty acids, as well as whole grain products, which are a source of fibre to support intestinal health, minerals and antioxidants. The main source of fats in the diet is olive oil, considered a symbol of the Mediterranean diet. In addition to vegetables, fruit, fish and olive oil, the diet also contains moderate amounts of animal products such as poultry, eggs and dairy products. However, compared to a typical Western diet, these animal products are consumed much less frequently.

An essential aspect of the Mediterranean diet is also the preparation method. To preserve nutritional value and reduce fat content, steaming, baking in foil, or grilling is recommended over frying.

The Mediterranean diet also encompasses a lifestyle that extends beyond food, emphasizing family and social connections and incorporating regular physical activity as part of the daily routine. When sitting down to meals, it is important to be calm and concentrate on eating.

Principles of the Mediterranean diet

• Eating plenty of fruit and vegetables and legumes: Vegetables and fruit are staple ingredients in meals, often used in the form of salads, stewed dishes or side dishes for main courses. The daily diet should be rich in a variety of vegetables and fruits, which are sources of vitamins, minerals and antioxidants.
• Eating carbohydrates with a low glycaemic index: Choose carbohydrates with a low glycaemic index, with an emphasis on whole-grain products such as whole-grain pasta, cereals, wholemeal bread or oatmeal, which provide a long-lasting feeling of satiety and stabilise blood glucose levels.
• Protein sources are mainly fish, seafood and lean meat: Fish and seafood are an important component of the Mediterranean diet. Fish provides valuable omega-3 fatty acids, vitamins and minerals, supporting cardiovascular health. Eggs, poultry and low-fat dairy products such as yoghurt and cheese are consumed in moderation.
• Consumption of vegetable fats, especially olive oil: Olive oil is the main source of fats used in the Mediterranean diet, used both in the preparation of dishes and for topping salads or dipping bread. It is rich in omega-3 and omega-6 fatty acids and contributes to lowering blood cholesterol levels.
• Reduce consumption of table salt: To reduce the risk of hypertension and heart disease, reduce salt intake by replacing it with natural spices and herbs.
• Seasoning food with herbs: When preparing food, use natural herbs and spices such as basil, rosemary, thyme and garlic, which, in addition to enriching the taste of food, have a positive effect on health.

What foods to eat on the Mediterranean Diet?

The Mediterranean Diet emphasises the use of local and seasonal produce and top quality foods. Due to the wide range of products covering this type of diet, composing meals is easy and not very time-consuming. The foods encompassing the Mediterranean diet include:

• Vegetables: a variety of lettuces, peppers, tomatoes, onions, garlic, capers, olives, cabbage, broccoli, Brussels sprouts, courgettes, aubergines, leek, asparagus, artichokes, potatoes, yams, pumpkin, radicchio and fennel.
• Fruits: avocados, oranges, apples, tangerines, apricots, cherries, peaches, figs, dates, melon, lemons and pomegranates.
• Legumes: lentils, chickpeas, peas and beans.
• Olive oil or rapeseed oil
• Cereal and whole grain products: wholemeal rye and whole grain bread, buckwheat, barley, millet and bulgur groats, quinoa, amaranth, different varieties of rice and whole grain pasta.
• Fish and seafood: salmon, trout, mackerel, tuna, sardines, herring, cod, prawns, squid, octopus, mussels and oysters.
• Dairy products: cottage cheese, mozzarella, feta cheese, ricotta, yoghurt, kefir, buttermilk, halloumi and parmesan.
• Nuts and seeds: almonds, walnuts, cashews, pistachios, pine nuts, cumin, sesame, pumpkin seeds, sunflower seeds, chia seeds and flaxseeds.
• Herbs and spices: basil, thyme, rosemary, marjoram, bay leaf, paprika, cumin, turmeric, cinnamon, tarragon, cloves, dill, sage and mint.

What products are prohibited on the Mediterranean Diet?

The Mediterranean Diet is not an elimination diet, so there are no forbidden products on it that should be completely removed from your menu. Nevertheless, there are products that are considered less healthy and should be restricted to be eaten a maximum of 1-2 times a week. These include:

• Highly processed foods, including convenience and fast foods, containing high levels of artificial additives, preservatives and salt
• Red meat, such as beef, pork, mutton or venison, which contain high levels of fat and cholesterol
• Zoonotic fats such as lard, butter or lard, which are high in saturated fats
• Sweets and sweetened beverages, rich in added sugar

Sample Mediterranean Diet Recipes

By following a list of products that is rich in a wide variety of ingredients, it is possible to create a balanced and healthy diet that not only benefits your wellbeing, but also provides your body with essential nutrients. Examples of recipes on the Mediterranean diet include:

• Greek salad with olives and feta cheese

Ingredients: tomatoes, cucumbers, red peppers, red onions, olives, feta cheese, olive oil, lemon juice, oregano.

Method of preparation:

1. Slice the vegetables and cheese, mix them together in a bowl.
2. Drizzle with olive oil, lemon juice and sprinkle with seasoning.
3. Mix well and serve.

• Baked fish with herbs and lemon:

Ingredients: fresh fish (e.g. salmon, cod), fresh herbs (e.g. rosemary, thyme), garlic, lemon, olive oil, salt, pepper.

Method of preparation:

1. Wash the fish, pat dry and make several incisions along the fish.
2. Place the lemon slices and herb sprigs in them.
3. Sprinkle with salt and pepper and drizzle with olive oil.
4. Roast in the oven until the meat is tender.

• Spicy prawns with grilled vegetables

Ingredients: prawns, courgette, aubergine, red pepper, olive oil, lemon juice, chilli peppers, garlic, salt, pepper.

Method of preparation:

1. Slice the vegetables and grill on a grill pan or barbecue.
2. Season the prawns with salt, pepper and chilli pepper and fry in olive oil with chopped garlic.
3. Put the prawns and vegetables on a plate and drizzle with lemon juice.

• Tzatziki with Greek yoghurt and cucumber:

Ingredients: Greek yoghurt, cucumber, garlic, dill, lemon juice, olive oil, salt, pepper.

Method of preparation:

1. Peel the cucumber, grate and drain off excess water.
2. Mix the Greek yoghurt with the drained cucumber, chopped garlic and dill.
3. Season with lemon juice, olive oil, salt and pepper.
4. Serve as a sauce for meat, fish or as a dip for bread.

• Pasta with sun-dried tomatoes and parmesan:

Ingredients: whole wheat pasta, sun-dried tomatoes in oil, garlic, basil, olive oil, Parmesan cheese, salt, pepper.

Method of preparation:

1. Cook the pasta al dente.
2. Fry the garlic in the oil, add the sun-dried tomatoes and basil.
3. Add the cooked pasta to the pan and mix together.
4. Sprinkle with grated Parmesan cheese and season with salt and pepper.

The above recipes are just some examples of dishes that can be prepared using products characteristic of the Mediterranean diet. What they have in common is an abundance of fresh vegetables, healthy fats from olive oil and a wealth of flavour thanks to herbs and spices.

What does the Mediterranean Diet menu look like?

A sample 7-day Mediterranean Diet menu consists of 4 meals per day, including breakfast, second breakfast, lunch and dinner. The specific quantities of each ingredient should be adjusted based on individual preferences and nutritional requirements.

Monday:

• Breakfast: Omelette with vegetables (peppers, onions, tomatoes) served with whole-grain bread and olive oil.
• Second breakfast: Greek yoghurt with seasonal fruit and almond flakes.
• Lunch: Greek salad of lettuce, tomatoes, cucumber, red onion, olives and feta cheese, topped with a dressing of olive oil and lemon juice.
• Dinner: Grilled chicken fillet with roasted vegetables (courgette, aubergine, peppers) and couscous.

Tuesday:

• Breakfast: Banana and oatmeal pancakes served with natural yoghurt and a touch of honey.
• Second breakfast: Raw or roasted vegetables with Greek tzatziki
• Lunch: Baked salmon, served with baked potatoes and a salad of tomatoes, onions and garlic.
• Dinner: Risotto on wine with prawns and asparagus

Wednesday:

• Breakfast: Buckwheat groats served with yoghurt, stewed apple with cinnamon and walnuts
• Second breakfast: Smoothie of spinach, banana, Greek yoghurt and honey.
• Lunch: Salad with chickpeas, tomatoes, cucumber, onion, parsley, feta cheese and olive oil dressing.
• Dinner: Roast turkey with vegetables and potatoes in an herb marinade

Thursday:

• Breakfast: Oatmeal with almonds, dried fruit and honey.
• Breakfast 2: Bruschetta with mozzarella, tomatoes and fresh basil
• Lunch: Cod braised with tomatoes, garlic, onions and olive oil, served with roast potatoes and rocket salad.
• Dinner: Whole-grain pasta with tomato sauce, aubergine and olives.

Friday:

• Breakfast: Omelette with spinach, feta and tomatoes, served with rye bread and olive oil.
• Second breakfast: Greek yoghurt with honey and walnuts.
• Lunch: Salad with tuna, egg, potatoes, green beans, olives, tomatoes, red onion and vinaigrette dressing.
• Dinner: Herb-roasted trout served with bulgur and roasted courgettes.

Saturday:

• Breakfast: Whole-grain bread with avocado paste, tomato and pumpkin seeds.
• Second breakfast: Apple slices with a little peanut butter.
• Lunch: Vegetable curry with chickpeas, cauliflower, carrots and courgettes, served with rice.
• Dinner: Vegetable tart with spinach, onions, courgettes, tomatoes and feta cheese.

Sunday:

• Dinner: Roast cod with herbs, served with roast potatoes and tomato, cucumber and onion salad.
• Breakfast: Wholemeal or wholemeal bread toast with hummus and vegetables such as cucumber, tomatoes, peppers and rocket, crumbled with feta cheese.
• Second breakfast: smoothie with spinach, banana, natural yoghurt and honey.
• Lunch: Braised chicken with carrots, celery and onions, served with bulgur.

Who is the Mediterranean Diet for?

The Mediterranean diet is one of the healthiest and best researched dietary models, with research on its effects on health dating back to the 1980s. The Mediterranean diet can be followed without safety concerns, but should be tailored to individual needs, including those of children, pregnant women and people with various medical conditions.

Its beneficial effects on health have been demonstrated in several cases in particular:

• Mediterranean diet for diabetics: Research findings suggest that the Mediterranean diet may be particularly beneficial for people with type 2 diabetes[1]. Regular adherence to a Mediterranean diet may improve blood sugar levels, reduce insulin resistance and reduce the risk of diabetes-related complications.
• Mediterranean diet for people at risk of cancer: The Mediterranean diet can have a positive impact on reducing the risk of cancer. By being high in antioxidants, fibre and limiting meat and saturated fat intake, the Mediterranean diet may have the effect of reducing inflammatory processes and counteracting DNA damage, which is often associated with the development of cancer. 11 studies involving more than one million participants have shown that strong adherence to the Mediterranean diet is associated with a 29% reduction in the risk of gastric cancer.[2]
• Mediterranean diet for people at risk of Alzheimer’s disease: For neurodegenerative diseases such as dementia and Alzheimer’s disease, research suggests that the Mediterranean diet may be helpful in reducing the risk of their onset and delaying the progression of symptoms[3,4]. The diet’s abundance of healthy fats, B vitamins and antioxidants may benefit brain function and reduce oxidative stress, which is one of the risk factors for neurodegenerative diseases.
• Mediterranean diet for people with heart disease: In the context of cardiovascular disease, the Mediterranean diet is recognised as an effective means of prevention as well as treatment. Regular adherence to the diet can lower cholesterol levels, reduce inflammation and reduce the risk of heart disease.[5]

What are the advantages and disadvantages of the Mediterranean Diet?

Analysing the characteristics of the Mediterranean diet, we can see a plethora of advantages, justifying its popularity and willingness to follow it. Positive aspects of the Mediterranean diet include health benefits such as reducing the risk of cardiovascular disease, lowering cholesterol levels or preventing the development of diabetes. Another advantage is the promotion of health through a balanced approach to lifestyle, not requiring the elimination of any specific products. With a rich variety of vegetables, fruits, whole grain cereals and healthy fats, the Mediterranean diet provides the body with essential vitamins, minerals and antioxidants without putting the body at risk of deficiencies. In addition, a healthy approach to processed products by significantly reducing them, rather than eliminating them altogether, influences the feeling of comfort and the desire to follow the Mediterranean diet for a long time. The variety of products should not be forgotten , so that this diet is not monotonous and boring.

The following are mentioned as advantages of the Mediterranean diet:

The Mediterranean diet, like any other diet, also has its disadvantages. One of them is the possible consequences associated with the uncontrolled consumption of olive oil. In the Mediterranean diet, olive oil is an ingredient in almost every meal and, as a result, it is not difficult to overdo it. Without proper control, this triggers a caloric surplus and, consequently, weight gain. However, the diet may lack sufficient protein for individuals who are highly active or looking to build muscle, potentially impacting athletic performance or muscle development. For those suffering from gluten intolerance or food allergies, the Mediterranean diet can be difficult to follow, as it relies on the consumption of many cereal products, fish and seafood, which can trigger allergic reactions in those who are allergic. The need to avoid certain ingredients can complicate meal planning and increase the risk of nutritional deficiencies.

Is it possible to follow a Mediterranean diet while on keto?

It is possible to combine aspects of the keto and Mediterranean diets, but this requires excluding most carbohydrates, a feature unique to the keto diet rather than the Mediterranean approach. Both dietary models share common features, so that when we are on keto, we can incorporate certain elements of the Mediterranean diet. These include eating fish and seafood, adding olive oil to our meals or limiting highly processed foods.

What do the keto diet and the Mediterranean diet have in common?

• Eating fish and seafood: The Mediterranean diet is largely based on the consumption of fish and seafood, which is usually served with vegetables or whole grain products. In the keto diet, the consumption of fish and seafood is particularly important due to its high content of healthy fats, supporting the state of ketosis. Based on Mediterranean diet recipes, we can prepare a ketogenic meal by replacing pasta or whole-grain bread with their low-carbohydrate substitutes.
• Olive oil as an integral ingredient in dishes: Both the keto and Mediterranean diets emphasize adding olive oil to dishes, making it a key feature of both approaches. On the keto diet, the use of olive oil is particularly important due to its high content of monounsaturated fats, including oleic acid. These healthy fats are easily absorbed by the body and can help maintain a state of ketosis by supporting the burning of fat as the main source of energy. In the Mediterranean diet, olive oil has been a key cooking ingredient for centuries. It is used in salads, marinades, sauces and as an accompaniment to cooked dishes.
• Limit highly processed products: The keto and Mediterranean diets have in common the restriction of highly processed foods, which include sweets, fast food and sweetened drinks. Being on keto, this is particularly important mainly because of the added sugar and high carbohydrate content of these types of products, causing you to break out of a state of ketosis. In the Mediterranean diet, the aim is to improve the quality of nutrition, reduce the consumption of high-fat meals, artificial additives and sugars, thus promoting healthier food choices and eating local produce.

Other elements of the Mediterranean diet that can be incorporated into the menu without worrying about breaking out of ketosis are limiting salt intake and preparing food by cooking, grilling or roasting with plenty of spices such as basil, thyme and turmeric.

Bilbiography