The Mediterranean Diet

If there’s one so-called diet that is widely acclaimed for its health benefits, it’s The Mediterranean Diet. On the other hand, The Mediterranean Diet is more of an eating pattern than a calorie-restricted diet and emphasises eating lots of vegetables, fruits, nuts, legumes, seeds, and fish, with liberal use of olive oil, a moderate amount of dairy foods, and a low amount of red meat — a way of eating common in Mediterranean countries such as Spain, Italy, and Greece.

What Foods to Avoid on The Mediterranean Diet?

​Followers avoid processed foods that are high in sugar, refined carbohydrates, and unhealthy fats (think: chips, cookies, cake, white bread, white rice, and the like). However, they do drink a little red wine socially during meals. Further, The Mediterranean Diet focuses on enjoying food and drink with loved ones, along with being physically active, and always keeping moderation in mind. Notably, though, there’s no counting calories!


What Diseases Does The Mediterranean Diet Prevent?

In addition, The Mediterranean Diet is known to aid and even delay the onset or prevent the following diseases and conditions:

  • Cardiovascular disease

  • Inflammatory conditions such as Arthritis

  • Cancer, especially breast cancer

  • Alzheimer’s disease

  • High Blood Pressure

  • Skin conditions such as Psoriasis

How to Follow The Mediterranean Diet:
  • Eat plenty of fresh fruit and veg; 5 or more portions a day is the goal. Our Superfood Salmon Salad is packed with fresh fruit and veg rich in antioxidants.
  • Include lots of whole grains and cereals in your diet. There’s no need to be afraid of gluten unless you are Coeliac or are sensitive to Gluten.
  • Red meat should be limited, if not completely avoided, and poultry should only be consumed in small amounts too.
  • Dairy should be kept to a minimum; avoid creamy sauces and enjoy cheese in small quantities.
  • Make fish the staple meat in your diet, and ensure you include a mixture of oily and non-oily fish. A good example of this is Baked Salmon, Brown Rice and Broccoli.
  • 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 olive oil
  • If you are consuming alcohol, opt for a glass of red wine instead of your usual tipple.


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Annie O'Brien

Annie O'Brien

Business Development Manager

Annie is our Business Development Manager here at GourmetFuel. Annie completed her Bachelor’s degree in Food Innovation at the Technology University of Dublin. Before joining the team at GourmetFuel, she worked for a successful start-up company based in New York City where she gained valuable experience in product development, food safety, and allergen management and control.  Her areas of interest are food business sustainability, health promotion, and nutrition research.
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