The Mediterranean Diet Explained
Countries such as Greece, Italy, Southern France and Spain (all bordering the Mediterranean Sea) are touted as the countries where the lifestyle first originated. Consuming healthy whole foods and avoiding processed foods is the basis of the lifestyle which is associated with benefits such as promoting heart health, regulating blood sugar levels, reducing type 2 diabetes risk and supporting brain function.
Foods recommended by the Mediterranean foods lifestyle include:
Eating plenty of these foods…
- vegetables
- fruits
- extra virgin olive oil
- wholegrain breads and cereals
- legumes or beans (e.g. chickpeas, kidney beans or lentils)
- nuts and seeds
- fish and seafood
- onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)
(Eating fresh fruit and vegetables in season is best, however a mix of fresh, frozen and canned is fine. Just remember to check the labels for added sugar and sodium.)
Eating these foods in moderation…
- poultry, eggs, cheese and yoghurt
Eating these foods rarely…
- red meat and processed meat
- refined oils
- refined grains
- added sugars
- processed foods
Water is the beverage of choice and wine (traditionally red wine) is consumed in moderation, with a meal.
Other very important components of the lifestyle include regular exercise, sharing meals with other people, eating without distractions and eating slowly (known as ‘eating mindfully’ so you can taste the flavours and enjoy what you’re eating) and minimizing stress levels.
For more information check out this publication by Queensland Health (https://www.health.qld.gov.au/__data/assets/pdf_file/0032/946049/cardiac-meddiet.pdf)
Nadine Meggitt
Associate Nutritionist (Nutrition Society of Australia)
References:
Healthline Media. (2022). Mediterranean Diet 101: A Meal Plan and Beginner’s Guide. Retrieved from https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#bottom-line
Queensland Government. (2021). Mediterranean-style diet. Retrieved from https://www.health.qld.gov.au/__data/assets/pdf_file/0032/946049/cardiac-meddiet.pdf