Mediterranean Diet

 

 

The Mediterranean Diet has been developed around the main aspects of the various traditional diets found in countries centred around the Mediterranean Sea.

Important Foods

Fruits, vegetables, potatoes, beans, peas, lentils, nuts, grains and seeds are abundant.
Olive oil is the important unsaturated fat eaten, used raw and for cooking with.
Dairy products eaten are mainly yoghurt and cheese, preferably from sheep or goats.
Only one or two glasses of wine per day.

Moderate Foods

Meat and fish should be eaten only once a day, red meat eaten only once a week.
Eat up to four eggs a week.

Minimal Foods

The saturated fats which are in red meat.
Empty carbohydrates/sugars which are found in biscuits, cakes and sweets etc.

Eliminate

Trans-fats and saturated fats in deep fried snacks and foods.

Diet Health Benefits

• Diabetics can follow the Mediterranean diet, exercising to use the fat in olive oil.
• Following the diet is believed to prevent the onset of Type 2 Diabetes.
• The diet is also recommended for preventing many cancers and other 'preventable' diseases. 
• Legumes (peas, beans and lentils), are said to play an important role in preventing disease, as is eating little red meat and other saturated fat foods.
• Olive oil has many vitamins and some minerals (iron).  It helps with gastritis, gall bladder problems, some cancers and ulcers.  Olive oil also strengthens bones and aids in brain development.  However, olive oil = fat = energy, so regular exercise is necessary to use up that potential body fat, even though it is nutritious.

This diet is seen as the perfect diet for good physical health, but not necessarily for losing weight. 

To lose weight:

1. Exercise to use up the fat: olive oil and nuts.
2. Eat Mediterranean diet meals until you are satisfied, not until you are full to bursting.
3. Do not drink manufactured fruit juices or other sugary drinks or sweet wines.
4. Drink plenty of water.
5. Eat plenty of fruit and vegetables and other natural foods.

Summary

The Mediterranean Diet has a vegetarian emphasis, meat eaten only once a day. The diet is high in fibre (from fruits and vegetables), low in sugar (few sweet sugary foods) and high in unsaturated fat (which comes from the olive oil and nuts).

These foods supply all the essential minerals and vitamins you need daily.

Following this diet is said to prevent many diseases, including diabetes and heart disease.

Even if do not follow the Mediterranean diet entirely, eating many plant-based foods and olive oil, and reducing red meats, sugary foods and alcohol, is a healthy start.  

The Mediterranean diet is a nutritious, balanced diet with lots of variety and keeps you healthy.