The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is a plant filled diet that focuses on fresh whole foods including whole grains, fruits, vegetables, legumes, nuts, and seeds.
The diet also includes lean protein sources, such as fish and poultry, and healthy fats, especially from oily fish such as salmon, mackerel, herring, sardines and anchovies, as well as from olive oil and nuts and seeds.
The Mediterranean diet has been associated with numerous health benefits, including protection and improvement of brain function, blood sugar levels and metabolic health, AND improved cardiovascular health and prevention of Cardiovascular disease.
Benefits for Cardiovascular Health:
Studies have shown that the Mediterranean diet can reduce the risk of cardiovascular disease, including heart attack and stroke. The diet is high in fiber, which helps to lower cholesterol levels and reduce the risk of heart disease. The diet is also low in saturated fat and high in monounsaturated and polyunsaturated fats, which can help to lower blood pressure and improve heart health.
Guidelines:
The Mediterranean diet is not a strict set of rules, but rather a way of eating that emphasizes whole, plant-based foods. Here are some guidelines for following the Mediterranean diet:
- Eat plenty of fruits and vegetables: aim for at least 5 servings per day of veg and 1-2 of fruit. This should look like half of your plate veggies at every meal!
- Choose whole grains: opt for whole-grain bread, pasta, and rice instead of refined grains.
- Include legumes in your diet: lentils, chickpeas, and beans are great sources of plant-based protein and fiber.
- Choose lean protein sources: fish, poultry, and eggs are good sources of protein, but limit red meat consumption.
- Use healthy fats: Use olive oil as your primary source of fat, and eat nuts, seeds, and avocados in moderation. Also opt for oily fish such as salmon, mackerel, anchovies, sardines and herring (SMASH), these fish are high in omega 3.
- Reduce your intake of processed foods, refined sugar, red meat processed meat, refined grains, refined oils and packaged foods: These foods were not consumed in large amounts by the Mediterranean people. Additionally they can be inflammatory, low in nutrients and/or high in preservatives, salt, sugar, and unhealthy fats.
- Limit your alcohol intake: if you choose to drink, limit your intake to one glass per day and opt for organic, sugar and preservative free.
Head to our blog on Festive non alcoholic drink options here
- Eat with enjoyment and with those you love: a big part of the Mediterranean diet is the lifestyle of big family meals, eating socially, enjoying and savoring your food!
The Mediterranean Diet + Lifestyle
Although most studies look at the diet of the Mediterranean people, their lifestyle is just as important. Making sure to include daily movement, in fresh open air, with safe sun exposure on your body, as well as rest and healthy social connection, is a holistic approach to the Mediterranean diet. These inclusions support your overall wellbeing, increase vitamin D levels, optimise hormone health and regulate your nervous system and bring joy!
The Mediterranean Diet Meal Plan:
Here is an example of a meal plan following the Mediterranean diet:
Breakfast:
- Greek yogurt, seedy muesli with fresh berries
or - Whole-grain sourdough toast with boiled egg, avocado and a sprinkle of sea salt
Snack:
- A handful of almonds and an apple
Lunch:
- Grilled chicken or fish with a side of mixed vegetables, such as zucchini, peppers, and onions. Served with quinoa or brown rice
Or - Sardines, tomato and parsley chopped and diced on wholegrain sourdough toast with a drizzle of lemon juice and olive oil.
Snack:
- Carrots and celery with hummus
Dinner:
- Lentil soup with whole-grain bread
- Mixed green salad with a variety of vegetables, such as tomatoes, cucumbers, and bell peppers
Or
- Chickpea and tuna salad with fresh herbs and olive oil, lemon juice dressing.
- Fresh fruit for dessert with Greek yogurt/coconut yogurt.
Conclusion:
The Mediterranean diet is a healthy way of eating that emphasizes whole, plant-based foods and healthy fats. It has been associated with numerous health benefits, including improved cardiovascular health. By following the guidelines and meal plan outlined above, you can start to incorporate the Mediterranean diet into your daily life and reap the health benefits it has to offer.
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