By Yemisi Adegoke
The Mediterranean diet is often cited as an example of ‘gold standard’ eating. Traditionally based on the dietary traditions of the Greece, Spain and Southern Italy, it advocates a high intake of fruit ,vegetables, olive oil, fish and a low intake of red meat and dairy products. The modern day interpretation of the diet was developed in the 60’s after it was discovered that the people of the region had the lowest rates of chronic disease and one of the highest adult life expectancy rates based on their food intake coupled with physical activity.
Benefits
The main components of the Mediterranean diet are foods that are easy to get hold of and are (relatively) cheap. There are no foods that are banned outright. Fruit, vegetables, olive oil, fish, whole grains, nuts, beans are to be eaten regularly whereas red meat and dairy products should be limited. Plenty of water should be consumed and a glass of wine is permitted a day.
Below is the Mediterranean Diet Food Pyramid depicting ideal food consumption.
Health wise, researchers have found that the Mediterranean diet coupled with exercise has vast health benefits:
- Lowering risk of death from heart disease and cancer.
- Protection from type 2 diabetes
- Preventing heart disease and stroke
- Reducing the risk of Alzheimers and Parkinson’s disease
- Aiding weight loss
Four Quick Ways To Start
Increase fruit and vegetable intake: Fruits and vegetables should be a staple component of all your meals and snacks. Try having fruit for breakfast or having some nuts on hand for snacks.
More fish, less meat: Red meat should be consumed only a few times a month and when eaten, lean cuts should be chosen. Fish rich is Omega 3, such as tuna, salmon, trout, sardines and mackerel should be eaten twice a week. Grilling or baking is preferable to frying.
Low fat dairy: Drink skimmed milk instead of full fat, try fat-free/plain yoghurt and low-fat cheese
Dessert: Swap ice cream and cake for strawberries, grapes
Images: https://ww2.hdnux.com/photos/20/16/03/4251849/3/628×471.jpg
https://tipstoamorefulfillinglife.files.wordpress.com/