Is diet only good for those who want to lose or gain weight? Definitely not! In fact, diet refers to your way of eating and can be defined as the sum total of your daily dietary choices which affect your health and body shape. The goal of any diet should be to permanently change people’s eating habits rather than helping them to lose weight quickly. Even those with a genetic predisposition (diseases running in the family) benefit from a healthy eating plan by reducing their risk of coronary events by up to 46% compared to people eating a non-balanced diet. So it always pays off to swap your unhealthy food habits for more healthy alternatives.
Is our classic diet the right choice for you?
MultiLife’s classic diet is a modified version of the well-known traditional diet with elements of Mediterranean cuisine. It is recommended to all those who want to enjoy good health and reduce the risk of ischemic heart disease, atherosclerosis, hypertension, diabetes, obesity or certain cancers. The classic diet is a good option for everyone because we are all at risk of lifestyle diseases.
Dos and don’ts of the classic diet
As already mentioned, MultiLife’s classic diet is based on the Mediterranean way of eating, but it also has elements of the traditional diet with some twists inspired by other world cuisines. In fact, it is one of the most varied diets in our program! It is rich in wholesome foods, but it also features ingredients and meals that, at least in theory, do not seem like ideal dietary choices, but in small amounts have no negative impact on the overall diet quality. Examples of such foods include low-ash wheat flour (in pizza), sugar (in desserts) or processed meats (such as sausage). Consumed in small amounts, they will not have a negative effect on the main dietary targets.
Main components of the classic diet:
- Whole grain cereal products – high in fiber, B vitamins, and minerals including iron, selenium and magnesium. The category contains groats (e.g. buckwheat, pearl barley, millet), and whole grain bread and pasta.
- Fruit and vegetables – low in calories and rich in dietary fiber, vitamins, minerals and bioactive compounds. Fiber contained in ‘fruit and veg’, especially soluble fiber fractions, contribute to an increased excretion of bile acids and cholesterol, reducing their serum levels and thus lowering the risk of cardiovascular diseases. Vegetables and fruit also supply ample amounts of antioxidants (vitamins E and C, carotenoids, flavonoids) that inhibit the oxidation of LDL cholesterol – one of the first stages of atherosclerotic plaque development.
Meals should be prepared mainly with seasonal fruit and vegetables, as they provide the greatest amounts of vitamins listed above. In winter, the diet should be enriched by adding frozen products, pickles, root vegetables or homemade preserves. - Legumes and nuts. Legumes are a good source of fiber as well as essential fatty acids, magnesium, potassium, and plant protein. They are a perfect ingredient for groat risotto and as a base for making sandwich spreads. The recommended daily portion of nuts is about 30 grams – just right for a snack between meals. Include various types of nuts in your diet to make sure that your body gets a rich supply of valuable nutrients. Go for almonds, walnuts, hazelnuts, pistachios, and peanuts, but avoid nuts roasted in oil and salted.
- Olive oil. Olive oil is the primary source of fat in the classic diet. It owes its benefits to high content of oleic acid and antioxidants (including phenols, sterols, carotenoids, tocopherol). The highest content of nutrients is found in unrefined extra virgin olive oil. A good alternative is rapeseed oil – equally rich in nutrients, but cheaper and more readily available.
- Dairy products – sources of calcium, vitamin A, vitamin D, riboflavin (vitamin B2), and other valuable nutrients. In the Mediterranean diet, dairy products comprise primarily yogurt and cheese (mainly made from sheep’s and goat’s milk). Do not forget about the benefits of fermented dairy products such as kefir, buttermilk or natural yogurt. They contain lactic acid and probiotic bacteria which are known to have a positive effect on gut microflora. Make sure to choose low-fat dairy products, as the focus should be on reducing the intake of animal fats.
- Poultry, eggs, fish and seafood. These foods are a source of complete protein, B vitamins, iron, zinc, and copper. Opt for lean poultry meat (without skin) and oily sea fish (for example salmon, mackerel, sprats, sardines, herring), which contain a lot of omega-3 fatty acids that are known to have anticoagulant and anti-inflammatory properties.
- Natural spices – to enhance the flavor of your meals and, as an added benefit, boost your health. They are a valuable source of bioactive substances exhibiting anti-inflammatory effects. What is more, pumping up the flavor with spices and herbs will help reduce the salt intake. In the classic diet, the main focus is on onions, garlic, basil, oregano, cumin, and coriander. Fresh spices and herbs taste the best, but dried work fine as well.
You already know the main ingredients of the classic diet, but do you know what types of foods can be made from them? Plenty! Ranging from traditional soups and scrambled eggs to oatmeal and pancakes. And to add more variety, you can enjoy an array of international and modern culinary recipes such as shakshouka, tofu scrambles, fritters or risottos, and even pizza. Bon appétit!
References
- Khera A. V., Emdin C. A., Drake I. et al., Genetic risk, adherence to healthy life style and coronary disease. New England Journal of Medicine, 2016; doi: 10.1056/NEJMoa1605086
- Kipp W. How Western Diet And Lifestyle Drive The Pandemic Of Obesity And Civilization Diseases. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy, 2019, 12, 2221-2236
- Naja F., Hwalla N., Itani L., Karam S., Sibai A.M, Nasreddine L. A Western dietary pattern is associated with overweight and obesity in a national sample of Lebanese adolescents (13–19 years): a cross-sectional study. British Journal of Nutrition, 2015, 114, 1909–1919
- Szostak W., Cichocka A., Dieta śródziemnomorska w profilaktyce kardiologicznej. Via Medica. Gdańsk 2012
- Zych P., Szostak-Wegierek D., Ocena zgodności modelu żywienia studentów Warszawskiego Uniwersytetu Medycznego z zasadami diety śródziemnomorskiej. Nowa Medycyna. 2013, 3, 107-110