Greek cuisine belongs to the Mediterranean group and is better known as the Mediterranean diet and is considered one of the healthiest in the world. It is based on a varied diet that, with moderate consumption and a balance of all ingredients, is beneficial for the body in many ways. It is versatile because all types of food are used: dairy products, fruits, vegetables, cereals, pasta, legumes, fish, poultry, red meat, olive oil, nuts.
Moderation means consuming the portion intended for an adult with a side dish or salad.
Balance means the use of all foods in the proportions given for each recipe, as well as an even intake of them on a weekly and monthly basis.
Almost all Mediterranean recipes are based on olive oil. Cooked dishes are prepared in water and olive oil is added at the end of cooking when the dish is taken off the heat (in this way the olive oil does not lose its nutrients). It is added in amounts not exceeding 2 teaspoons and that amount is intended for 4 servings. Special olive oil is used for frying (it is produced specifically for this purpose), while extra virgin olive oil is also added to the salad in amounts of up to 2 teaspoons per bowl, which is again the amount intended for 4 people. If the portions are individual, ½ teaspoon or maximum 1 teaspoon of olive oil is considered sufficient.
Other foods from the Mediterranean food group such as dairy products, fish (should be consumed 3-4 times a week), cereals, fruits, vegetables and meat (less consumption) are also nutritious and together make up the Mediterranean diet which, according to research, reduces the risk from cardiovascular diseases, it is rich in plant fibers and extremely useful for the digestive system, it reduces cholesterol, it is rich in antioxidants, it prevents the occurrence of cancerous diseases, it is rich in omega-3 fatty acids, it gives excellent results in the fight against obesity and especially in fat deposits around the stomach. Olive oil also reduces the risk of heart diseases, has a preventive effect on cancerous diseases, strengthens the immune system, has anti-inflammatory properties, reduces stomach acid, has a beneficial effect on the gastric mucosa, relieves many intestinal diseases and helps in the proper functioning of the intestines. It is also recommended as a medicine for gall and liver diseases. It contains unsaturated fatty acids (extremely important for brain activity and smooth transmission of information), provides energy, slows down some effects of aging. Its polyphenols fight against free radicals that cause aging of the body, weakening of the immune system, heart disease and cancer, thus slowing down the aging process.
Olive oil can be found on the market as extra virgin, virgin and refined. Extra virgin is dark green in color and has an acidity of up to 1% (expressed in oleic acid), which means that it is of the highest quality. Virgin olive oil is obtained in the same way as extra virgin olive oil, but its aroma is considered to be somewhat weaker. Its acidity is up to 2%. Refined olive oil (from pomace) is used for frying and baking, and its acidity is up to 5%. There are olive oils to which, depending on the region, various herbs are added to enhance the aroma (basil, lemon peel, ginger, thyme, bay leaf, blueberry, rosemary). In salads, it is often combined with oregano, celery and parsley.
Greek Mediterranean diet in 10 steps
-Consume 5-7 servings of fruits and vegetables daily
-Prepare boiled vegetables and legumes 2-3 times a week
-Prepare fish and seafood 2-3 times a week
-Prefer integral products
-Limit the use of red meat and meat products
-Alcohol: limit alcohol consumption to 2 glasses of red wine per week
-Include unlimited amounts of herbs, lemon, vinegar and spices in dishes and salads
-Olive oil: use it as your main source of fat.
-Body weight: keep your body weight within normal limits.
-Physical activity: include recreation at least 30 minutes a day.
And don`t forget to enjoy life!
