‘The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition’ – Thomas Edison
The Mediterranean diet is an increasingly popular way of eating. It is often recommended by health professionals due to the abundance of health benefits that it offers. Whilst the Mediterranean buzz word is familiar, the actual characteristics of the diet are often not well known by the general public.
So, what is the Mediterranean Diet?
It is a way of eating that has been traditionally followed by countries around the Mediterranean Sea (i.e. Italy, Spain, Greece, France etc). While it can be different from place to place, the key concepts are:
- Frequent consumption of fruits, vegetables, legumes, nuts, bread and other cereals
- Olive oil is the primary fat for cooking
- Consumption of fish, poultry, dairy and wine are moderate
- Consumption of red meat is rare
- Minimal intake of processed foods
The possible health benefits from following a Mediterranean diet including; reduced risk of developing heart disease, lower blood cholesterol levels, lower blood pressure and improved blood sugar levels (for those with type 2 diabetes). It can also be effective for weight loss. This is likely due to the focus on nutrient intake and satiation. Early research shows the diet may prevent or improve some of the symptoms of rheumatoid arthritis, Alzheimer’s, dementia, and glaucoma. It may also help maintain brain health.
So, now that we know how beneficial it can be, how do you make changes?
- Eat a variety of raw and cooked plant-based foods. Plant based foods include anything that grows. Fruit, vegetables, grains, seeds, nuts etc.
- Switch to whole grains (i.e. brown rice, barley, oats and quinoa) use as a side dish or add into a salad
- Nuts, beans, legumes and seeds are essential. Snacking on nuts is a great way to boost your intake of healthy fats.
- Eat cheese and yoghurt often
- Include eggs regularly
- Eat vegetables at lunch and dinner daily, and choose a variety of colours and types. Add vegetables into soups, casseroles and stews. Add fruit onto cereal or into salads
- Eat legumes (i.e. chickpeas, lentils, kidney beans) at least twice weekly. You can easily add these into soups, stews, casseroles, mince dishes and salads
- Use olive oil in cooking. Extra virgin has more antioxidants, so is a good choice
- Flavour foods with herbs and spices instead of salt
- Eat at least two serves of fish each week
- Eat red meats and sweets in smaller portions
- Make water your primary drink
- Enjoy wine in moderation (if you drink)
- Include physical activity daily through enjoyable activities
Note that it is the combination of the above foods that is protective against disease, and therefore the dietary pattern is important. The evidence isn’t as strong when only looking at individual foods included in the diet. Also, as this diet is high in fat, it can be easy to overdo it. If you are needing individualised advice, please book a consultation with one of our dietitians.
Written by Hannah Slattery APD