What is the Mediterranean Diet?
So you may have heard of the Mediterranean diet from your doctor, friend, or someone on the internet. You may be thinking - it’s just another of thousands of diets..! Aren’t diet’s bad for us… they don’t work… they’re not sustainable.
Well these are all very good questions and are definitely worth asking when you hear of something new. As a dietitian I am always very wary when it comes to diets or trends.
The good news however, is the Mediterranean diet is actually a winner in my books!
Firstly, it's not really a "diet" in the traditional sense of the word - you know, like restricting yourself and feeling deprived. Instead, it's more of a lifestyle, and a delicious one at that! Picture lots of fresh fruits and veggies, whole grains, nuts, and healthy fats like olive oil. Plus, we've got fish and lean proteins, and you can still enjoy a glass of red wine every now and then. It's all about balance and enjoying real, whole foods.
The cool thing about the Mediterranean diet is that it's not just about what you eat, but also how you eat. It's all about savoring your meals, sharing them with loved ones, and taking the time to really enjoy and appreciate every bite.
The second cool thing is that it's not just good for your taste buds, but for your health too! Research has shown that this way of eating can help with heart health, weight management, and even reducing the risk of certain diseases.
A few of the proven ways it can help you include:
Heart Health. Following a Mediterranean Diet is proven to reduce your risk of cardiovascular diseases such as heart attack, stroke and heart failure. It is rich in heart-healthy fats, such as monounsaturated fats found in extra virgin olive oil, and omega-3 fats from fish. These contribute to lower levels of bad cholesterol and improved overall health.
Weight management. The diet includes an abundance of high fibre foods such as vegetables, fruit and wholegrains which help to keep you full. It also includes healthy fats and protein to increase your meal satisfaction. Not only has it been proven to be effective for weight loss, it also doesn’t remove any food groups - making it easier to stick to long term.
Diabetes prevention. The inclusion of high-fiber foods such as whole grains, vegetables and legumes, helps regulate blood sugar levels, reducing the risk of developing diabetes and assisting in management for those already diagnosed with the disease.
Brain health. Studies have shown the Mediterranean Diet is associated with a reduced risk of dementia, alzheimers, age-related cognitive decline and can help reverse depression and anxiety. The omega-3 fatty acids from fish, combined with the antioxidants from fruits and vegetables, contribute to these effects.
Longevity. There is robust evidence that proves the diet pattern reduces your risk of overall mortality. The combination of a nutrient-rich diet and promotion of the importance of having social and enjoyable meals, increases your chances of living a longer disease free life.
So if you're looking for a way of eating that's not just good for your body, but also good for your soul, the Mediterranean diet might just be the one for you. It's all about embracing the simple pleasures of food and life. Cheers to that!
How to get started
Starting doesn’t mean throwing out everything you already own. Instead, focus on making small changes each week, as you do your meal planning or grocery shopping. Here are 3 simple changes you could start adopting this month!
1. Swap to using extra virgin olive oil as your main fat - I use this for everything. Cooking, salad dressings, toasting bread, baking.
Try and buy a good quality extra virgin olive oil rather than one that simply says ‘olive oil’ or ‘olive oil spray’. Infused oils can also be great for adding some extra flavour to your cooking.
2. Start including oily fish or seafood twice a week - and I don’t mean head to the fish & chip shop (unhealthy oils!).
Plan to have a fish meal for dinner such as crispy salmon and salad or roasted barramundi with veggies.
Tinned tuna, salmon or sardines can be cheap and easy protein addition to wraps or sandwiches.
3. Up your plant intake - Vegetable and salads are full of healthy antioxidants, vitamins and fibre!
They are also a great way to add volume to meals, without making it high in calories.
Start aiming for half your dinner plate to be full of colourful veggies or salads. Add a handful or two to lunches. Munch on some cut up veg if you’re getting hungry while cooking. Chuck some spinach into your smoothie. Fit it in wherever you can!
And don’t forget that frozen is just as good as fresh. My go to frozen options include spinach, cauliflower rice, stir fry mix and peas. The nutrients are still in there and it can help to reduce your food wastage each week.
By gradually incorporating these principles into your daily routine, you can ease into the Mediterranean diet and start reaping the many health benefits associated with this approach to eating. Remember, making sustainable changes over time is key to successfully adopting any new dietary pattern.
This is of course general advice, if you want a personalised approach for your diet, medical conditions and lifestyle - please don’t hesitate to contact us and ask for a Dietitian Appointment.
And check out our free mediterranean shopping guide linked here x