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Mediterranean dietary pattern in Polish and ways to utilize available alternatives
Table of Contents
1. Fundamental principles of the Mediterranean diet
In the annual ranking of U. S. News & World Report, the Mediterranean diet is ranked as the healthiest diet. Its popularity is due to the combination of health benefits and enjoyment of eating while consuming it. The fundamental principles of this diet are: high consumption of fruits and vegetables, which provide essential vitamins, minerals, and fiber; olive oil as the main source of fat, replacing other fats, especially animal fats; consumption of whole grains, whose high fiber content contributes to maintaining stable blood sugar levels and long-lasting satiety; regular consumption of fish and seafood, which are essential sources of high-quality protein and omega-3 fatty acids important for heart health and overall circulatory system health; rare appearance of red meat, which is replaced by plant-based protein, such as legumes, which provide both protein and fiber, improving digestion and increasing satiety; moderate consumption of lean dairy products, such as cheese and yogurt from sheep and goat milk, which support the health of the skeletal and digestive systems; moderate consumption of red wine, which has a more social aspect and does not require alcohol consumption to take advantage of the benefits of this diet; eating meals with family and friends, which improves quality of life and increases satisfaction with eating. It's also worth mentioning that the Mediterranean diet is not only healthy but also varied and flavorful, which contributes to its popularity (A. K. Kiani et al. 2022).2. Precisest guidelines pertaining to the Mediterranean diet
In addition to the basic assumptions of the creators of the Mediterranean diet, recommended amounts of various products have been meticulously defined to fully exploit all health benefits.3. Daily, on a continuous basis
Every meal should include 1 to 2 servings of fresh fruits and vegetables, a single serving of whole grain cereal products supplemented with a small amount of oil and a selection of herbs and spices. Furthermore, it is recommended to consume 1 to 2 servings of nuts and olives daily as a source of healthy fats.4. Throughout the week
– 2-4 eggs, which serve as a superb protein and essential vitamin source. – 2 portions of legume seeds supplying plant-based protein and fiber. – 2 portions of fish and seafood providing protein and omega-3 fatty acids. – Up to 2 portions of white meat, which is an easily digestible protein source. – Up to 2 portions of red meat per week, with no more than one being processed meat, which aids in limiting the consumption of saturated fatty acids. – Up to 2 portions of sweets to satisfy the desire for something sweet, but concurrently control sugar intake. These detailed guidelines enable the balanced consumption of all necessary nutrients and simultaneously enjoying the richness of flavors that Mediterranean cuisine offers (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 dish prepared 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 tomatoes can be used. Recipe: 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.
