Making Your Diet More Mediterranean

Tips and Tricks

Among many types of diet, the Mediterranean diet (MedDiet) is an excellent diet that has been thoroughly studied. It is particularly effective for prevention of heart disease and strokes, reducing the risk of Alzheimer’s and Parkinson’s, protecting against type 2 diabetes and increasing longevity. The MedDiet is a generic term based on the traditional foods and eating habits in countries like Greece, Italy and other 14 countries bordering the Mediterranean Sea back in 1960. MedDiet did not gain a widespread recognition until 1990s. Till date, the MedDiet is recognised as one of the best diets for healthy eating.

There is no one standard of MedDiet. Different countries have different variation of MedDiet due to ethnic, cultural, economic, geography and religious diversities. However, there are some common factors. A MedDiet typically includes:

  • Daily consumption of wide variety of vegetables, fruits and whole grains
  • Healthful fats, such as nuts, seeds, and olive oil
  • Weekly intake of poultry, egg and fish
  • Moderate portions of dairy products
  • Moderate wine consumption
  • Limited intake of red meat

Interested in starting MedDiet? Here are some tips to help you in meal planning:

Notes:

  • * Serving size should meet individual energy and nutrients needs
  • Water should be your go-to beverage
  • Drink only coffee/ tea with no sugar

Meanwhile, you should avoid these unhealthy foods in the following:

  • Added sugar: soda, candies, table sugar
  • Refined grains: white bread, white pasta, pizza dough containing white flour
  • Refined oils: canola oil, soybean oil
  • Processed meat: sausages, nuggets, hotdogs
  • Highly processed food: breakfast cereal, canned food, anything labelled “low fat”

Tips: You must always read food labels carefully before getting off the shelves.

The MedDiet is a delicious and easy healthy way to eat. Many who switched say they’ll never eat any other way. Along with food, the MedDiet also emphasizes the need to spend time eating with family and regular physical activity. Begin sharing and enjoy life! Here’s an example of a less carb MedDiet that fits a sedentary modern life:

Breakfast          : Oatmeal with Walnuts

Snack               : Fruit

Lunch               : Green Salad with olives, chickpeas, cucumbers

Snack               : Nuts

Dinner              : Cod with vegetable and couscous

You won’t get the full benefit of MedDiet if you do not have a good gut to begin with. Click here to find out how to get your gut strong and healthy! Or contact us for more details. 

References:

Davis, Courtney et al. “Definition of the Mediterranean Diet; a Literature Review.” Nutrients vol. 7,11 9139-53. 5 Nov. 2015, doi:10.3390/nu7115459

Trichopoulou, Antonia et al. “Definitions and potential health benefits of the Mediterranean diet: views from experts around the world.” BMC medicine vol. 12 112. 24 Jul. 2014, doi:10.1186/1741-7015-12-112

Jacie Chiew

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