What is the Mediterranean diet and how can you make your diet more like it?

The notion of a ‘healthy diet’ can often seem like shifting sands. What constitutes good and bad fats? Should I be cutting down on carbs? How much protein should I be consuming?

You might have stumbled upon the Mediterranean diet as an exemplar of healthy eating, but what does it entail? The Mediterranean diet is a loosely defined set of principles that mirror the traditional dietary habits and lifestyle of those residing around the Mediterranean, in countries such as Greece, France, and Italy.

This diet typically encompasses a wealth of fruits, vegetables, legumes and pulses, along with nuts, whole grains, fish, and unsaturated fats like olive oil. It also includes a moderate intake of dairy (mostly cheese and yoghurt) and limited consumption of meat and saturated fat, like butter.

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The concept of the Mediterranean diet was initially formulated by scientists investigating the health of individuals living in southern Europe and whether their diet played a significant role. Over years of research, reports the BBC, involving multiple populations across different Mediterranean nations, they observed that individuals who adhered more closely to this traditional diet exhibited:

• improved life expectancy.
• reduced rates of chronic disease.
• lower cancer rates and.
• enhanced heart health.

The NHS’s own Eatwell Guide is guided by many of the principles of the Mediterranean diet. However, the National Diet and Nutrition Survey (NDNS) shows that people in the UK tend to fit a diet pattern called the Western diet, with high consumption of red meat, processed food, sugar and saturated fats, and limited amounts of fruit and vegetables.

The Western diet is associated with poorer health. So, how can you make your diet more Mediterranean?

Fruits, vegetables and carbs

Whole fruits and vegetables form the backbone of any healthy diet. The Mediterranean diet involves eating a wide variety of seasonal, fresh fruit and veg although this can be frozen, tinned or dried.

Ideally, fruits and vegetables should be minimally processed whole foods. The NHS Eatwell guide recommends that fruit and vegetables should makeup about one third of your diet, which is a solid starting point.

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Five different fruit and veg each day is a realistic goal, but more is no bad thing. In Mediterranean countries, fruit is often eaten as dessert instead of a sugary treat one habit worth adopting.

Potatoes are also part of the Mediterranean diet, which may surprise some. Potatoes get a bad reputation, as they are not included in our five-a-day and are often fried or processed.

But the Mediterranean diet includes about 3-4 portions per week. Eating potatoes with their skins on is a better way to get the fibre and nutrients in potatoes.

Carbohydrates, often vilified, are a significant part of the Mediterranean diet. For instance, in Italy, pasta, bread and rice form a substantial portion of daily meals.

Don’t shy away from basing your meals around starchy carbohydrates, but aim for a diverse range of whole grains where possible as they’re packed with more fibre and are beneficial for your heart and digestive health. If you find yourself consuming the same carbohydrate for most meals (like bread), consider opting for breads made with different grains such as rye, barley, millet or oats.

Healthy fats are another crucial component of the Mediterranean diet. Despite the popularity of low-fat diets in recent years, the Mediterranean diet encourages the consumption of plant-based fats like olive oil.

Olive oil is the only single food, rather than a broad group, that is a key identifier of the Mediterranean diet. Extra virgin olive oil is the most favoured and may offer the most health benefits, although research in this area is still ongoing.

There’s no recommended minimum daily intake of olive oil. However, one study investigating olive oil’s impact on heart disease suggested participants consume four tablespoons per day, which would account for 80% of the NHS recommended daily intake of fat.

Including at least 2 portions of fish per week, particularly oily fish like sardines, anchovies and mackerel, would also contribute healthy omega-3 fats, as would the nuts and seeds that are regularly consumed.

The Mediterranean diet is rich in protein, with fish being the primary source of animal protein rather than meat. White fish, in particular, is low in calories and a good source of protein, while oily fish is a key source of healthy omega-3 fatty acids.

Poultry and eggs are also consumed a few times a week, albeit less frequently than fish.

Dairy products like yoghurt and cheese are regularly consumed in moderate portions. However, defining ‘moderate’ can be tricky given the vast range of cheeses and yoghurts available.

The debate over whether the saturated fat in dairy is harmful or beneficial continues. The British Dietetic Association advises opting for low-fat and unsweetened dairy products, and sticking to a 30g portion of cheese per day.

Legumes and pulses form a significant part of the diet and are an important source of protein alongside fish. Mediterranean countries consume large amounts of beans, chickpeas, and lentils.

These nutritional powerhouses are not only cheap and widely available but also incredibly versatile to cook with!

So, what foods are limited? Red meat, high in saturated fats, is not completely avoided but tends to be consumed in limited quantities. You can make your diet more Mediterranean by swapping red meat for leaner protein sources such as white fish, as well as pulses and beans.

The Mediterranean diet, famed for its health benefits, does include alcohol – but it’s all about moderation and type. Specifically, 1-2 glasses of red wine per day, enjoyed with meals.

While this level of consumption is associated with lower rates of heart disease, it’s important to remember that even moderate drinking can increase the risk of other health issues. And any heart health benefits from this modest intake of red wine are negated if we drink more.

Ultra-processed foods, those industrially-produced items packed with additives, are a staple in the Western diet. They come in the form of snacks, ready-meals, processed meats, sweets, fizzy drinks and breakfast cereals.

These have no place in the Mediterranean diet. However, the World Health Organisation reports that more young people in Mediterranean countries are consuming these foods as they adopt a Western diet.

Added sugars are another thing to be mindful of. While there’s no hard and fast rule, the Mediterranean diet generally shuns sweets and sugary foods where possible, opting instead for fresh and dried fruits.

But the Mediterranean diet isn’t just about what you eat. It’s a whole lifestyle that includes regular exercise, relaxation and socialising.

Try to get outside for a brisk walk a few times a week, take time to savour your meals and enjoy eating with friends and family. Finding recipes you love to cook and share can also be a great way to unwind.

While the specific health benefits of the Mediterranean diet are still being researched, it appears that the overall eating pattern and lifestyle are more significant than any single food item. The fundamental principle is to consume a wide range of fresh, whole foods, allowing for personal preferences, seasonal availability, and ethical choices.

Efforts are underway to adapt these dietary principles to countries with different cultural and dietary backgrounds. Some diets, such as the traditional Japanese diet or the New Nordic diet, align well with the principles of the Mediterranean diet, despite containing very different individual foods.

By following these guidelines, you’ll not only be eating healthily but also enjoying your meals!

Source: bing.com