D-I-E-T a four-letter word that has the ability to strike fear in the heart of even the most tough and level-headed folks. Even though the latest juice cleanse diet trend comes with promises of toned abs and overall better life, in reality following a diet such as this is virtually impossible to keep up long term.
Alas there is good news however, the Mediterranean region of Europe has unlocked potentially the worlds healthiest diet, which isn’t really a diet, it’s a lifestyle!
Stretching from the shores of Cyprus, Greece, Italy all the way to Spain and France just to name a few, the Mediterranean diet encompasses the best of both worlds with delicious flavours and delightful recipes. After all, did you know that olive oil is protective against heart disease!
Delightfully unrestrictive and simple. Rich in fruits, vegetables, whole grains legumes and olive oil. It features lean sources of protein, fish and poultry over red meat which contains higher levels of saturated fat.
Science’s infatuation with the Mediterranean diet began as early as the 1960’s with scientists noticing the people living on the Greek islands, specifically Crete as well as the people living in Southern Italy were living noticeably longer and overall had less chronic health issues.
After spending some time researching, what scientists discovered was that these 2 countries as well as a good portion of neighbouring Mediterranean countries shared a similar lifestyle which consisted of exercise, in the form of walking as well as the consumption of fresh and healthy food. Over time the food pyramid was constructed with the largest segment dedicated to fresh fruits, vegetables and wholegrains. In terms of protein, seafood and poultry leaner protein options are given preference over red meats.
At this point you probably know that the Mediterranean diet is good for your health. Scientific research has proved over and over that people who embrace the Mediterranean lifestyle not only weigh less, but also have a decreased risk of chronic diseases such as heart disease, dementia and depression. But just how do you incorporate the Mediterranean diet into your lifestyle?
Here are the basics: shop in the perimeter of the supermarket, avoid the aisles as that’s where most processed food is found. Eat seasonally and enjoy the company of people who make you smile.
Eat lots of fruits and vegetables:
Fresh, non-starchy produce is the star of this diet such as fresh fruits and vegetables and wholegrain bread. It is recommended that you should incorporate 5-10 servings a day. A serving of non-starchy produce is defined as ½ cup cooked or 1 cup raw.
Incorporate healthy fats:
Olive oil delivers healthy monounsaturated fats and plant compounds called polyphenols. Research has suggested that monounsaturated fats help prevent or slow down the cognitive decline associated with diseases like Alzheimer’s. It is also loaded in antioxidants – vital for strengthening and protecting your immune system which highlights the reason why fewer people in the Mediterranean region suffer from chronic health issues. For the maximum benefits go for 4-6 servings per day.
Focus on fish:
Rich in omega 3 fatty acids and protein, aim to eat a 100g serving two to three times a week. Eggs are also allowed two to three times per week. Lean meats and poultry are best enjoyed in moderation, one to two times per week.
Dairy is essential:
Dairy from cultured milk such as ricotta is easier to digest as well as incorporating an abundance of bacteria which contributes to digestive health. Enjoy one to three servings daily – a serve is one cup of milk or yoghurt or 30g of cheese.
Choose seeds, nuts and legumes:
A great source of fibre and protein; nuts and seeds also provide healthy fats and antioxidants. Eat a serving of legumes (1/2 cup cooked) at least twice a week and a small portion of nuts daily (roughly 10 almonds or 5 walnuts).
Choose your grains wisely:
Refined carbohydrates lack nutrients and can cause a large spike in your blood sugar. Whole grains are best with 4 daily serves which can be comprised of whole wheat pasta and bread. For maximum digestive benefits enjoy your grains with healthy fats and proteins.
H20 is numero uno:
Water should be your go to beverage. Many Mediterranean’s sip an espresso after meals to aid in digestion. Wine lovers rejoice, red wine rich in antioxidants can be enjoyed in moderation of course – 1 glass daily.
Make eating a social event:
Studies show that those who sit down and enjoy a meal with others and share stories about their day tend to eat slower leading overall to reduced rates of obesity. Make each meal a social one to enjoy the company of your friends and family as well as reaping all the benefits the Mediterranean diet offers.
