If you're worried about gaining weight while attending various year-end gatherings and events, try following the Mediterranean diet.

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The Mediterranean diet is a meal plan inspired by the typical eating habits and traditional foods of southern Spain, southern Italy, and the island of Crete. It is a balanced diet that improves health and prevents disease while consuming foods rich in carbohydrates and fats, including legumes, nuts, vegetables, olive oil, whole grains, and fish. There is research showing that over 90% of people who follow the Mediterranean diet maintain a healthy weight for a long time without experiencing yo-yo dieting, thanks to high-quality proteins that help build muscle and prevent a decrease in basal metabolic rate.

Learn how to practice the Mediterranean diet.

 

 

▲Importance of carbohydrate composition

 

It is good to maintain a ratio of 5:2:3 for carbohydrates, proteins, and fats. Instead of white rice, substitute with brown rice made from chickpeas, oats, barley, or millet. This involves consuming less refined carbohydrates. Additionally, eat blue fish such as mackerel, Spanish mackerel, or saury, prepared by steaming or grilling.

 

Eating healthy fats

 

The Mediterranean diet recommends a balanced intake of essential fatty acids. It is advisable to avoid red meat high in saturated fats and to consume appropriate amounts of chicken or eggs, primarily using olive oil for fats. Olive oil contains a high amount of unsaturated fatty acids, which help manage blood pressure and blood sugar levels, and have anti-inflammatory and anti-cancer properties. In particular, extra virgin olive oil, which contains omega-3 and omega-9 fatty acids commonly found in fish and seafood, is recommended.

 

Adequate intake of vitamins, minerals, and polyphenols

 

Consuming a variety of vegetables is a key component of the Mediterranean diet. It includes all vegetables such as eggplant, tomato, cucumber, carrot, onion, asparagus, bell pepper, broccoli, cabbage, mushrooms, zucchini, romaine lettuce, and Swiss chard. In particular, tomatoes are rich in an antioxidant called lycopene, which is highly effective in removing reactive oxygen species that attack cells in the body.

 

Perfect for the end of the year! Salmon steak

 

Let's make 'Salmon Steak,' a menu item suitable for home parties or year-end gatherings. Rich in omega-3 fatty acids, it helps improve cardiovascular and brain health, and it's not difficult to cook at home.

 

 

How to make it

1. Brown rice is soaked in water for two hours, then mixed with rice to cook fluffy rice.

2. Cut the salmon into large chunks.

3. Cut the zucchini, bell peppers, and onions into 1.5×1.5cm cubes, and cut the broccoli into bite-sized pieces.

4. Heat a pan over high heat, add 1 teaspoon of olive oil, and cook the salmon until golden brown. During cooking, sprinkle a little salt and pepper occasionally.

5. Drizzle olive oil on another pan, heat the pan, then add the vegetables and stir-fry.

Place rice, salmon steak, and vegetables neatly on the plate.

If you are curious about various delicious and easy-to-make Mediterranean diets, you can refer to the Korean-style Mediterranean recipe book 'Delicious Mediterranean Recipes' developed by the Department of Family Medicine at Severance Hospital and clinical nutrition expert Director Kim Hyung-mi of Medisolla Institute.

 

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Salmon steak

Is it the room rental project even on weekends?

Salmon steak during a trip to Poland

 

Searing salmon after melting butter

It looked really delicious.

 

Salmon steak is rich in nutrients that are good for health.