The Mediterranean Diet is a guide to healthier food and lifestyle choices based on the eating habits of generations of people living in countries surrounding the Mediterranean Sea. It is an eating pattern rather than a rigid diet and emphasises the importance of being physically active and enjoying meals with others.
Health benefits
A traditional Mediterranean-style diet is considered by many to be a healthier way to eat, with research showing this eating pattern may help to:
· Improve brain function and reduce symptoms of depression
· Protect the heart and promote longevity
· Reduce the risk of type 2 diabetes and some cancers
Here’s how
1. Use Extra Virgin Olive Oil as your main added fat – add it to all cooked and sautéed dishes or use as a salad dressing/ vinaigrette. Aim for 2-3 tablespoons per day.
There are many different brands of Extra Virgin Olive Oil, when buying choose Australian grown as it is most likely 100% olive oil and has not been blended with other oils as seen with some cheap imported oils.
2. Eat plenty of vegetables with every meal – include dark leafy green, red, orange and white vegetables with a mix of cooked and raw; as well as fresh herbs daily, as different coloured vegetables provide different nutrients.
The dietary guidelines suggest aiming to include vegetables every day with two or more of your meals.
Use the healthy plate to guide lunch & dinner meals to get the portions right.
3. Eat fresh fruit everyday - having 1-2 servings every day. Fruit is generally eaten as a dessert at the end of a meal in many Mediterranean cuisines.
4. Include at least two legume based meals every week – in soups, salads or casseroles.
5. Eat 2 - 3 servings of fish per week - particularly oily fish (e.g. Atlantic salmon, tuna, trout, anchovies, trevally, sardines, whiting or snapper)
If concerned about mercury content, avoid large fish such as shark (flake), billfish (swordfish/broadbill and Marlin), orange roughy (deep sea perch) or catfish.
6. Eat a serve of poultry or eggs 2-4 times per week. A serve would be a palm sized piece of poultry or 2 eggs.
7. Eat red meat less often and in smaller portions (beef, lamb and pork) - eat these meats around two times per week and choose lean cuts. Limit processed and deli meats to as little as possible (e.g. bacon, prosciutto, smoked ham, sausages, salami, pepperoni, chorizo, cabanossi and kransky). Note: if you have low iron levels your doctor may recommend to increase red meat in your diet until your iron levels return to normal.
8. Dairy: eat yoghurt and cheese in moderation. If you are over the age of 50 years you may need to increase the amount of dairy you have to ensure you get enough calcium to maintain strong bones.
9. Include whole grain breads and cereals with meals. Aim for 3-6 serves per day. The more physically active, the more you will need.
10. Have sweets or sweet drinks for special occasions only.
Have snacks such as fresh fruit, yoghurt, unsalted nuts or veggie sticks and dip in place of biscuits, cakes, chips, chocolate and lollies.
Water should be the drink of choice, aim for 8 cups (2 Litres) per day. Moderate amounts of tea & coffee.
11. Stay physically active - aim for 30 minutes of exercise every day.
If you have pre-existing health conditions, speak with your doctor or physiotherapist on safe exercise programs before starting any new exercise. Find ways to make it enjoyable such as joining a casual sporting group, walking club, dance classes or incorporate it into your day such as housework or gardening.
For more information and recipes, a great resource is The Mediterranean Diet Cookbook written by Dr Catherine Itsiopoulos.
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