The Mediterranean Diet

There really is something we can all learn from this way of eating. Some of the countries with the longest living people in it follow this way of eating.

What is the Mediterranean diet?

A way of eating common to France, Spain, Greece, and Italy. There are no strict rules, this is not a fad diet. The main foods in the diet are fruits, vegetables, whole grains, legumes, nuts and seeds and heart-healthy fats.

Why is it beneficial?

The Mediterranean diet has been shown by research to help with weight management, prevent heart attacks, stroke, and type 2 diabetes and reduce the risk of premature death.

What are the foods to try and include?

• Oily Fish at least 2-3 times per week (Tuna/Salmon)

• Legumes (lentils/chickpeas via soups, curries, bolognaise, mexican food)

• Fruits and vegetables (go for 2 and 5 each day)

• Wholegrains including wholegrain bread, cereal, rice, pasta and noodles.

• Nuts and Seeds: All types of nuts and seeds such as chia seeds and flax seeds.

• Heart healthy fats: olive oil and avocado.

• Reduced intake of red meat, processed meat, processed sugars, alcohol.

As always, we don’t need to completely overhaul our diet in one hit…. I suggest assessing where you’re at with the above dot points. If you have multiple to improve on then I suggest picking one item per week to focus on.

Goodluck :-)

Cheers

Matttea

APD