American diet 2019 – Mediterranean!

American nutritionists in 2019 recognized the most useful and effective diet for health and body shape – the Mediterranean diet.

How to lose weight and take care of the health of the heart, brain and pancreas at one “swoop”? The answer is the Mediterranean diet!


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The Mediterranean diet is one of the most beneficial diets for health. A year in the rankings, the Mediterranean diet ranks high. Without any contraindications, it can be used throughout life . 


The benefits of the Mediterranean diet

See what you can gain by eating like a Greek or Italian! This way of feeding affects:

  • reducing the risk of cardiovascular diseases,
  • reducing the probability of cancer,
  • strengthening immunity,
  • normalization of body weight,
  • lowering blood pressure and blood glucose,
  • better brain function, also in the elderly. 

Monounsaturated fatty acids and omega 3 acids

The Mediterranean diet protects against heart attack! This has been confirmed scientifically thanks to extensive research. The influence of dietary habits on mortality from ischemic heart disease was examined. The higher the intake of saturated fatty acids (of animal origin), the higher the cholesterol concentration and thus the more deaths.

In Greece and Italy, where the consumption of saturated fatty acids was small at the time, and people consumed large amounts of olive oil , heart attacks were rare. 

In contrast, fatty acids from the omega 3 family, derived from oily marine fish , reduce the risk of a blood clot in the coronary artery, prevent arrhythmias and have anti-inflammatory effects.


Subsequent analyzes have shown that in the prophylaxis of heart diseases, apart from various types of fatty acids, so-called polyphenols . They are natural antioxidants , occurring mainly in fruits, vegetables, olive oil and wine (especially red).

In turn, antioxidant vitamins (vitamin C, beta-carotene, vitamin E) and polyphenols, abundant in vegetables and fruits, as well as in olive oil and wine, thanks to antioxidant properties protect cholesterol from oxidation. The deficiency of these compounds in the diet promotes the oxidation of cholesterol, as a result of which it becomes harmful to the arterial wall, depositing in it and initiating the development of atherosclerotic plaques.


Mediterranean diet principles

The Mediterranean diet is basically a pattern of nutrition without rigidly written rules. The Mediterranean diet is based primarily on:

  • fresh fruit and vegetables,
  • fish,
  • nuts,
  • olive oil,
  • whole grain cereals,
  • legume seeds,
  • fresh herbs.

This diet is based on widely available products, which is why the Mediterranean diet is relatively easy to use.

Olive oil

Olive oil , or simply olive oil is an invaluable source of unsaturated fatty acids, which have a beneficial effect on reducing the level of “bad” cholesterol . Olive oil also contains vitamins A, E, F, D, K and antioxidants, thus preventing formation of free radicals, responsible for aging processes. It is not without reason that olive oil is called the Mediterranean elixir of longevity! 


Fishes and seafood

Due to the proximity of the Mediterranean basin, rich in various species of fish and seafood, Italians, Spaniards and Greeks willing to diversify their menu with fish dishes. The unsaturated fatty acids and easily digestible protein contained in them are invaluable for health. In addition, fish are also a rich source of phosphorus and calcium, which are important for strong bones and teeth. Sea fish also contain iodine, which is essential for the proper functioning of the thyroid gland. Complementing our diet with seafood, we also provide the body with zinc, which promotes the good condition of our skin and supports the work of the nervous system.


The warm, mild climate favors the cultivation of vegetables, which are one of the basic ingredients of the Mediterranean diet. Vegetables are Mediterranean cuisine a component of many dishes served raw, eg in the form of salads, but also after a thermal treatment (baked, grilled). They are a rich source of dietary fiber , supporting digestive processes as well as vitamins and mineral salts. What’s more, residents of the Mediterranean basin willingly and often diversify their meals with fresh or dried herbs , such as basil, thyme, rosemary and others, many of which contain antioxidants, aids in cancer prevention.


Right next to vegetables, an equally important role in the Mediterranean diet is fruit, especially those fresh, broken straight from the backyard tree or purchased at the market. Fruits, especially those slightly chilled, serve the inhabitants of the Mediterranean not only as an excellent way to cool and hydrate the body on hot days, but also as a source of fiber, vitamins and mineral salts .

The way of preparing meals

The secret to the health and well-being of the inhabitants of the South of Europe, apart from the ingredients of the dishes, is also the way of preparing them. In those regions dishes are often prepared on a grid or grill, baked in foil or steamed , which avoids unhealthy frying of dishes. Vegetables and fruits are consumed mainly raw, which keeps them rich in nutrients.


Slimming with the Mediterranean diet

Some people are afraid of using the Mediterranean diet as a method of slimming, because it contains large amounts of olive oil and nuts. They are caloric products and rich in fats. If you want to lose weight you need to create an energy deficit, but research shows that low-calorie Mediterranean diet in comparison to low-calorie low-fat diet gives much better results in weight loss .

However, if you think that the key to a slim figure lies in the rare consumption of meals, in small amounts, you’re wrong! Famous for their love of feasting, the inhabitants of southern countries eat often and a lot, but very diverse and healthy. The Mediterranean diet can also be used as a slimming diet, but quick and spectacular effects can not be expected. Thanks to the change to the Mediterranean diet, we will not only gain health, but also have the chance to lose about 4 kilos in a month , while not giving up delicious, varied and valuable meals!


Mediterranean diet menu and recipes

Day 1: Monday


  • 2 slices of wholemeal bread
  • 30 g smoked salmon
  • 50 g salad with tomato sprinkled with garlic olive oil and lemon juice


  • natural homogenized cheese
  • 30 g raspberries
  • glass of orange juice


  • aleo consisting of zucchini, aubergine, peppers, tomatoes, onions, turkey breasts garnished with garlic, basil, chili
  • 3 tablespoons of brown rice
  • a glass of grapefruit juice


  • 3 slices of fresh pineapple


  • 150 g of Greek salad (tomato, cucumber, olives, feta cheese, grape seed oil)

Day 2: Tuesday


  • 2 slices of rye bread
  • 2 slices of yellow cheese
  • 2 large lettuce leaves
  • 2 slices of cucumber
  • 2 slices of tomato
  • 2 sliced ​​olives
  • espresso


  • peach
  • a glass of orange juice or milk


  • 1 plate of mushroom soup cooked in Italian with a little olive oil
  • 100 g cod baked in foil
  • 50 g green string bean
  • 100 g lettuce with olive oil and lemon juice
  • a glass of red wine


  • a glass of vegetable juice


  • 250 g salad of tuna, corn, peas, onion sprinkled with olive oil
  • 1/2 graham  

Day 3: Wednesday


  • 2 slices of wholemeal bread with sunflower or other seeds spread with green pesto
  • 2 slices of chicken meat
  • espresso


  •  1 op. cottage cheese with the addition of herbs
  •  1 whole grain toast


  • nest of wholemeal pasta ribbons
  • 150 g of seafood (mussels, shrimps, squid, white wine, spices)
  • glass of orange juice


  • 1 pear
  • a handful of nuts


  • tomato and cucumber salad topped with balsamic vinegar
  • 3 slices of camembert cheese

Day 4: Thursday


  • 2 slices of rye bread spread with smoked mackerel fish paste
  •  100 g Waldorff salad


  •  1 small op. natural yoghurt
  •  3 tablespoons of muesli
  •  half a banana


  • 100 g of buckwheat
  • pepper stuffed with feta cheese, ground turkey meat, tomato sauce, mushrooms and herbs
  • a glass of red wine


  • 1 orange


  • green lettuce with chickpeas, olives, tomato and cucumber, glued with olive oil, sprinkled with lemon and seasoned with garlic
  • whole-wheat pita

Day 5: Friday


  • 2 slices of wholemeal bread with cream cheese
  • 2 slices of chicken meat
  • 2 slices of cucumber
  • espresso


  •  wholegrain toast
  •  fruit cocktail


  • 100 g minestrone soup
  • 100 g of salmon baked in foil with lemon, thyme and garlic
  • 1 baked potato


  • a handful of nuts poured with a teaspoon of honey
  • a glass of seasonal fruit


  • 2 slices of crisp, multi-browed bread with diced tomatoes seasoned with garlic, basil, olive oil
  • a glass of vegetable juice

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