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Mediterranean eating pattern in Polish how to utilize available alternatives
Table of Contents
1. Fundamentals of the Mediterranean diet
In the annual ranking of the healthiest diets compiled by the news magazine U. S. News & World Report, the Mediterranean diet has been at the top of the list for many years. Its continued popularity is due to the combination of health benefits and enjoyment of eating while consuming it. It is based on several key principles that form a long-term and healthy eating model. The Mediterranean diet is common among people who eat fruits and vegetables that provide the body with essential nutrients, vitamins, and fiber. These natural nutrients are not only a source of inspiration for the diet of cats, but also a key factor in maintaining healthy digestive health and nutrition. Olive oil replaces other fats, especially animal fats, and is highly valued for its anti-inflammatory properties and impact on improving the lipid profile. In this case, it is also important to consume whole grains, which are essential for maintaining a stable blood sugar level and ensuring a long-lasting feeling of fullness. Regular consumption of fish and seafood allows for the intake of high-quality protein and omega-3 fatty acids, which are important for heart health and overall circulatory system health. Red meat is rare in this diet - it is recommended to replace it with plant-based protein, such as legumes, which provide both protein and fiber, contributing to improved digestion and increased satisfaction with meals. Lean dairy products, mainly in the form of cheese and yogurt from sheep and goat milk, are consumed with moderate frequency, supporting the health of the skeletal and digestive systems. In the Mediterranean culture, moderate amounts of red wine are often added to meals, which has a more social aspect, and consuming alcohol is not necessary to take advantage of the benefits of this diet. In the Mediterranean diet, there is also great emphasis on eating meals with family and friends, which, according to its proponents, improves quality of life and increases satisfaction with eating. Freshness and seasonality of ingredients are also appreciated - meals are not only nutritious but also full of flavor. Thanks to these principles, the Mediterranean diet not only dominates in the rankings of healthy eating but also serves as inspiration for people seeking a sustainable way to maintain health (A. K. Kiani et al. 2022).2. Exactest guidelines concerning the Mediterranean diet
Besides the fundamental principles, the creators of the Mediterranean diet specified the suggested quantities of individual products to fully utilize the health benefits.3. On a daily basis
Every meal should comprise 1-2 servings of fresh fruits and vegetables, one serving of whole grain cereals with a small quantity of oil and a sprinkling of herbs and spices. It is recommended to consume 1-2 servings of nuts and olives daily as an additional source of healthy fats.4. Over the course of a week
– 2-4 eggs, which are an excellent source of protein and essential vitamins. – 2 servings of legume seeds providing plant protein and fiber. – 2 servings of fish and seafood providing protein and omega-3 fatty acids. – Up to 2 servings of white meat, which is an easily digestible source of protein. – Up to 2 servings of red meat per week, of which no more than one can be processed meat, helping to limit the intake of saturated fatty acids. – Up to 2 servings of sweets to satisfy the craving for something sweet, but at the same time control sugar intake. These detailed guidelines allow for a balanced intake of all necessary nutrients and at the same time enjoy the variety of flavors offered by Mediterranean cuisine (L. Serra-Majem et al. 2020).5. Mediterranean diet adapted to Polish conditions
Adapting the Mediterranean diet to Polish conditions does not have to be difficult, especially because of the availability of many local products that perfectly fit the rules of this way of eating. Olive oil, although readily available, can be replaced by rapeseed oil, which is equally healthy, much cheaper, and locally produced. It is worth adapting the diet to the seasonal availabilities of products and one's own culinary preferences. In colder months, such as autumn and winter, Polish apples, pears, cabbage, and various root vegetables can successfully substitute citrus fruits or peppers - typical of the Mediterranean region. In summer, it is possible to take advantage of locally available products such as fresh berries, raspberries, strawberries, or delicious tomatoes and cucumbers to enjoy the full range of flavors that blend perfectly with Mediterranean cuisine. In terms of fish and seafood, local species from the Baltic Sea such as cod or herring, as well as freshwater fish such as trout or zander, can be an excellent source of protein and omega-3 fatty acids. Easily available grain products in Poland, such as buckwheat or rye bread, can successfully replace whole grain pasta and dark bread. Beans, lentils, chickpeas, peas, and lentils are already well established in Polish cuisine, so adding them to the menu is not a challenge. Regarding dairy products, Polish yogurts, quark, kefir, and regional cheeses such as oscypek or bryndza can be excellent substitutes for Greek yogurt or feta cheese. The Mediterranean diet in Polish version can focus on lean poultry instead of a large amount of red meat. Hazelnuts, walnuts, or sunflower seeds can successfully replace almonds or pine nuts. Thanks to the use of local alternatives, not only can the principles of the Mediterranean diet be preserved and its benefits enjoyed, but also local production can be supported, and the CO2 footprint associated with food imports reduced.6. Mediterranean cuisine in Polish style
Ingredients (for 2 servings): 450 g of Roman tomatoes (3 pieces), 400 g of zucchini (one medium piece), 240 g of red bell pepper (one piece), 240 g of canned red beans (one can), 100 g of onion (one piece), 45 g of carrots (one piece), 20 ml of rapeseed oil (2 tablespoons), 10 g of erythritol (one tablespoon), 10 g of garlic (2 cloves), 2 g of sweet ground paprika (½ teaspoon), 2 g of smoked ground paprika (½ teaspoon), 2 g of dried oregano (½ teaspoon), salt and pepper to taste. Out of season, canned chopped tomatoes can be used. Preparation: 1. Peel and finely chop the onion and garlic. 2. Heat the oil in a pot with a thick bottom, add the onion and fry over low heat for about 10 minutes until translucent. 3. Meanwhile, cut all vegetables into small pieces. 4. Press the garlic through a press and fry briefly. Then add the remaining vegetables (except tomatoes), season and fry over medium heat for about 10 minutes. 5. After this time, add the tomatoes and erythritol and cook for 5 minutes without a lid. 6. Add the drained beans and cook for another 2 minutes. Season with salt and pepper. 7. Serve with brown rice or whole grain bread. Nutritional value per serving: – Energy: 300 kcal, – Protein: 14.4 g, – Fat: 11.8 g, – Carbohydrates: 46.6 g.
