The Amazing and Protective Mediterranean Diet

Many of you, among all the reports and articles on healthy eating that bombard us constantly, would have heard about the benefits of the Mediterranean Diet. So what is this diet and what are these benefits?

The diet is based on the traditional eating patterns of the countries surrounding the Mediterranean Sea  – Greece, Turkey, Italy, Spain, Cyprus, Croatia , Morocco and the other North African countries. The benefits of this diet became apparent after the 7 countries study. People in this region eating their traditional diet had lower levels of cholesterol and blood pressure, as well as an exceptionally low rate of heart disease. Further studies have shown that the diet also protects against insulin resistance, type 2 diabetes, cancer and stroke and possibly even Alzheimer’s disease and Parkinson’s disease.

Here are the basic recommendations to assist you to follow the diet:

Eat lots of fresh vegetables, cooked or salad and eat fresh fruits instead of sugary, fatty desserts.

The greater the variety and the more colours the better. These provide all those protective nutrients – fibre, minerals and vitamins, lycopene, antioxidants and flavenoids. 6 to 12 serves a day are recommended.

Include breads and cereals that are high in wholegrains.

Keep meat lean and serving size small, and concentrate on fish and poultry. Fish should be eaten at least twice a week, providing the omega 3 oils which prevent inflammation and help to prevent problems with heart, brain and joint function.

Include legumes in the diet – for example  lentils, chick peas, split peas, haricot and kidney beans. These can be used to pad out a meal or they can be included in a vegetarian meal at least once a week.

Always use healthy fats and oils, in particular olive oil, as well as that provided by nuts, seeds, olives and avocados. 

Include dairy products, especially yoghurt and small serves of a variety of cheeses.

A little red wine may also be included.

Last but not least, don’t forget that, along with all this healthy eating, look at other aspects of your lifestyle. Relax and enjoy your life and your food, don’t smoke and keep active.

Article by Christine Borthwick 0418 437 291