The Mediterranean diet is not just a diet, it’s a lifestyle that focuses on eating a variety of whole, unprocessed foods that are commonly found in Mediterranean countries. Not only does this way of eating promote longevity and a better quality of life, but it can also reduce the risk of chronic diseases.
One of the most essential parts of the Mediterranean diet is olive oil. Not only is it a great source of healthy fats, but it also adds flavour to meals. When possible, opt for extra virgin olive oil, which is the purest and most natural form of olive oil.
Another staple of the Mediterranean diet is a wide variety of fruits and vegetables. Buy in-season produce to keep costs down and add more colour and nutrients to your meals. Try to eat at least five servings of vegetables and two serves of fruit each day.
Whole-grain bread and pasta are excellent sources of fibre, which can help keep you full and promote healthy digestion. Opt for whole-grain options like brown rice, quinoa, and whole-wheat bread.
Lentils, legumes, and beans are great sources of protein, fibre, and other essential nutrients. They’re also very versatile and can be added to soups, stews, or salads.
Nuts and seeds are packed with healthy fats, protein, and fibre. Try a variety such as almonds, walnuts, cashews, sunflower and pumpkin seeds to add to your meals or as a snack.
Consuming fish and seafood can provide an abundance of important nutrients, including protein, omega-3 fatty acids, and various other essential nutrients. It’s recommended to aim for at least two servings of fish per week, with options like salmon, tuna, or mackerel being excellent choices.
Eggs offer a high-quality source of protein and can be easily integrated into any meal, whether you choose to scramble them for a tasty breakfast or add them to a salad for a satisfying lunch.
Dairy foods are also included in the Mediterranean diet, such as milk and Greek-style yogurt. Cheese, preferably feta, is also a good option.
The Mediterranean diet’s principles can be applied to any cuisine and cultural context. This means that if you prefer a different cuisine, you can still follow the Mediterranean diet by adapting it to your food culture.
For example, for Asian dishes that would typically have white rice, simply swap it for brown or black rice – which has a lower glycemic index. Instead of meat, choose seafood or tofu. Incorporating vegetables and fruits that are in season is also a common theme in both Mediterranean and Asian cuisines, so you can add a variety of colourful produce to your meals.
Middle Eastern cuisine includes many of the same ingredients and flavourings as the Mediterranean diet, such as legumes, olive oil, and spices like cumin and coriander. A simple swap would be switching out the meat in stews and soups for chickpeas, lentils or beans.
The Mediterranean diet is all about enjoying a variety of healthy foods that are good for your body and your taste buds. Incorporate these foods into your shopping list and start reaping the benefits of this healthy way of eating. For meal plans, recipes, shopping lists and ongoing support and advice, get in touch today and start your health journey with one of our practising accredited dietitians.