The Mediterranean Diet
As a Nutritionist, I often get asked what I think the best diet for good health is. Of course, there is no
‘one size fits all’ when it comes to Nutrition, but if I’m being honest, its’s hard to find many faults
when it comes to a Mediterranean diet, and it would be the diet that I most align my own with.
What’s the Mediterranean diet all about?
The diet differs by country but in general, it’s a diet high in fresh fruit and veg, packed full of
legumes, nuts, beans, grains and cereals and eating fish regularly as well as other sources of
unsaturated fats like olive oil. This way of eating limits dairy products and all other meat, including
chicken, turkey and red meat, so essentially it’s a Pescetarian diet. Coupled with the occasional glass
of red wine as a treat if you drink, it’s not such a bad diet to have!
What diseases does it prevent?
The Mediterranean diet is known to aid and even delay the onset or prevent the following diseases and conditions:
Inflammatory conditions such as Arthritis
Cancer, especially breast Cancer
High Blood Pressure
Skin conditions such as Psoriasis
Studies examining the underlying mechanisms that explain the benefits of the diet suggest that it is
its effect on inflammation, blood sugar and BMI that promote these health improvements.
You can make your diet more Mediterranean by:
- Eating plenty of fresh fruit and veg; 5 or more portions a day is the aim.
- Including lots of whole grains and cereals in your diet. There’s no need to be afraid of glutenunless you are Coeliac or are sensitive to Gluten.
- Red meat should be limited, if not completely avoided, and poultry should only beconsumed in small amounts too.
- Dairy should be kept to a minimum; avoid creamy sauces and enjoy cheese in smallquantities.
- Make fish the staple meat in your diet, and ensure you include a mixture of oily and non-oilyfish.
- Snack on nuts instead of convenience snacks like chocolate, crisps and bars.
- Avoid butter and other saturated fats like coconut oil and instead choose fats such as oliveoil
- If you are consuming alcohol, opt for a glass of red wine instead of your usual tipple.
Call Now ?
Shop Now ?
Email Now ?
Book a Consultation ?
Share this Story
The 80/20 Diet The 80/20 Diet is all about promoting moderation and balance. Although ‘everything in moderation’ is a well-known concept, it helps to have structure when it comes to your own healthy eating so as to avoid over-indulging ‘in moderation’. Therefore,...
7 Secrets to a Successful Summer With Summer in full swing and the sun shining, it’s easy to put our nutrition on the back burner. To clarify, getting back on track after a Lockdown filled with boozy Zoom calls and snacking binges like it was Christmas was not easy,...
The Importance of Routine Routine can be an anchor. No matter what’s going on in our day, knowing that we will be having our dinner around 6 pm, and going to bed around 10 pm, can be seriously comforting. Above all, the certainty of our routine can help us to manage...