Achieving balance is something we all strive for, both in our daily lives and our approach to eating. Thankfully, the Mediterranean style of eating can be a great tool to help us achieve that sense of balance.
The Mediterranean diet is considered one of the best-balanced diets because it promotes a varied intake of foods that are both delicious and nutritious.
It is based on the traditional eating habits of people who live in countries bordering the Mediterranean Sea. It emphasises fresh, whole foods and healthy fats, while limiting processed and sugary foods.
The diet is primarily plant-based, with a focus on whole foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes. These foods are rich in essential nutrients such as vitamins, minerals, fibre, and antioxidants, which help to support overall health and well-being.
The Mediterranean diet also encourages the consumption of fish and seafood at least twice a week. Fish and seafood are excellent sources of protein, omega-3 fatty acids, and other essential nutrients that support heart health and brain function.
Dairy, eggs, red meat, and poultry are consumed in moderation to promote a more plant-based, nutrient-dense diet that supports overall health and well-being. Excessive consumption of animal-based foods, especially red meat, has been linked to an increased risk of chronic diseases such as heart disease, certain types of cancer, and type 2 diabetes. Consuming these foods in moderation can help to reduce the risk of these diseases while still providing valuable nutrients and essential vitamins and minerals.
Sweets are consumed in limited quantities in the Mediterranean diet, which helps to reduce the intake of unhealthy fats and added sugars, which are known to contribute to chronic diseases such as heart disease and type 2 diabetes. In traditional Mediterranean cultures, sweets and desserts are often consumed as part of special occasions or celebrations rather than as a daily indulgence. By limiting sweets to occasional treats, the Mediterranean diet encourages a more mindful approach to eating that emphasises enjoyment and balance rather than deprivation or restriction.
Staying hydrated is crucial for overall health and well-being. Water is essential for regulating body temperature, transporting nutrients and oxygen throughout the body, and flushing out toxins and waste products.
Wine, especially red wine, is also a traditional part of the Mediterranean diet, consumed in moderation and with meals. Red wine contains a compound called resveratrol, which has been shown to have anti-inflammatory and antioxidant properties.
Traditional Mediterranean cultures tend to be more active due to factors such as walking or biking to work, tending to gardens, and enjoying outdoor activities with friends and family. Regular physical activity helps to strengthen the cardiovascular system, maintain a healthy weight, improve bone density, and reduce the risk of chronic diseases. It also helps to improve mood, reduce stress levels, and promote better sleep, all of which contribute to overall quality of life.
Enjoying meals with family and friends is important in the Mediterranean style of eating as it is viewed as a time to connect and socialise with loved ones. It provides a sense of community and belonging, which is important for overall health and well-being. It also promotes mindful eating as the food is savoured and enjoyed, which helps to cultivate a more healthy relationship with food.
The Mediterranean diet is not only healthy but also delicious. It’s a sustainable way to eat and live.
If you need help fine-tuning your food choices or want to ensure you’re meeting your nutritional needs, our accredited practising dietitians can help! We can provide personalised recommendations and help you create a balanced and sustainable way of eating that works for you and your health goals. Contact us today at medelife.com.au/get-started