The Mediterranean Style diet is inspired by the dietary and lifestyle patterns of Greece, Spain and southern Italy, as research was indicating that people living in these regions were experiencing a lower rate of heart disease, cancer and had an increased life expectancy. Since then, studies all over the world have indicated that by following a Mediterranean Style diet you can expect to lower your risk of heart disease, cancer, type 2 diabetes and increase your life expectancy.
What does the Mediterranean Style Diet involve?
Firstly, it’s about replacing processed foods with fresh whole foods. Swap white pasta and rice with lentils, beans, quinoa, wild rice and buckwheat.
Olive oil and healthy fats such as salmon, tuna and avocado are in. These healthy fats are extremely good for you and will keep you feeling full for longer.
Increase your protein intake. This involves incorporating foods such as oily fish, prawns, chicken, beef, eggs, tofu, edamame beans, dairy and nuts into your diet.
Eating plenty of coloured vegetables. It is especially important to increase your intake of dark green leafy vegetables such as spinach, broccoli and kale, as these are very low in calories and contain essential vitamins.
Snack on nuts: they are a great source of protein and fibre.
Always chose the full fat option: full fat milk and greek yogurt are part of the Mediterranean Style diet!
Good news: A little bit of dark chocolate and the occasional glass of red wine with dinner is okay!
No, the the Mediterranean Style diet is more than just a diet. It involves following a set of habits and making permanent changes to your lifestyle.
The Mediterranean Style Diet involves keeping ACTIVE by making small changes to your daily routine, such as always taking the stairs or getting off the bus a couple of stops early and walking the rest of the way.
The Mediterranean Style Diet also involves AVOIDING PROCESSED FOODS and OPTING FOR FRESH PRODUCE. This means avoiding pre-made meals and fast foods.
Lastly, the Mediterranean Style diet is about eating EATING FOOD SLOWLY and enjoying it with family and friends.