Mediterranean Diet
The Mediterranean Diet isn’t just a way of eating, it’s a lifestyle rooted in simplicity, community, and long-term health. You have probably heard about how beneficial it can be, but what really is it, and how do you put it into practice in everyday life?
What is the Mediterranean Diet?
The Mediterranean diet isn’t a strict meal plan. It’s a flexible way of eating based on traditional food patterns from the countries surrounding the mediterranean sea. With over 16 countries in this region, there is no one “perfect” version. Here are the core principals:
- Enjoy a variety of plant based foods: like vegetables, fruits, nuts and seeds
- Choose whole grains more often: options include quinoa, whole grain pasta, brown rice, whole grain bread or oats
- Consume dairy in moderation: choose lower fat options when possible
- Choose healthy fats: use olive oil as your main cooking oil
- Focus on plant based proteins: such as lentils, legumes, peas, edamame
- Include fish in your diet: aim for at least two servings of fish a week
- Hydration: choose water as your main beverage
- Limit added sugars: try to minimise servings of sweets, desserts, jams, honeys, and syrups
- Cut back on processed meats and red meat: beef, deli meats and sausages tend to be higher in saturated fats and/ or sodium.
Eating isn’t just about what's on your plate. Enjoy meals with others when possible, eat slowly and try to limit distractions like screens at meal times.
How can you start?
Small changes today can lead to big health benefits tomorrow. If you are interested in incorporating the Mediterranean style of eating into your routine here are some great places to start :
- Increase your intake of vegetables: working up to fill half your plate
- Incorporate nuts and/or seeds: ~¼ cup equals one serving
- Choose whole grains: try wholegrain bread instead of white bread or even a 50:50 blend of white and brown rice
- Swap your cooking fat: If you usually cook with butter, try using olive oil instead
- Experiment with “meatless Monday”: try experimenting with plant based proteins like lentils, chickpeas, or tofu one meal in the week
- Try swapping one of your red meat meals for fish: TIP: Often white fish will have a more mild taste, compared to darker fish like trout or salmon
- Schedule a social meal with friends or family: this could be a dinner out or a home cooked meal
Health Benefits of the Mediterranean Diet
Mediterranean style eating is rich in fibre, whole foods, healthy fats and plant based proteins. This type of diet has been well researched, it can provide your body with all the nutrition it needs in addition to protecting or even improving our future health. Here are just a few of the benefits associated with eating a Mediterranean diet:
- Reduced blood pressure
- Lipid management: reduced cholesterol and triglycerides
- Blood glucose regulation
- Reduced cancer risk
- Reduction in inflammation
- Protects heart health
- Weight loss
If you are interested in learning more or would like support experimenting with integrating the mediterranean diet to support your personal health goals, speak to your registered dietitian or ask Chloe, your AI assistant.
References:
Havard Health - A practical guide to the Mediterranean diet
PEN - The Mediterranean Diet: A Guide to Healthy Eating
Alberta Health Services - Mediterranean Style of Eating