Why is the Mediterranean Diet so good?
The well known Mediterranean Diet is recognized by the World Health Organisation as a healthy sustainable way of eating. It is a plant based diet that has been shown in many studies to be associated with a longer healthier life, lower incidence of heart disease, stroke and diabetes. All things we want right - so how do we incorporate it into our life?
What foods are included in the Mediterranean Diet?
1. Eat more fruit & veggies - include 2 - 3 cups of fresh vegetables at each meal, and 2 pieces of fruit each day
2. Switch from white to brown rice and pasta, and wholegrain or rye bread if you tolerate these grains completely
3. Beans & Nuts are a high fiber source of protein that provide good food for the gut flora, so include them daily
4. Use olive oil instead of butter in cooking, on salads and soup, and on bread or toasted sandwiches
5. Include Fish twice a week - fresh or tinned, salmon, tuna, sardines, cod, mackerel.... just not deep fried please
6. Reduce red meat consumption to only once or twice a week
7. Small amounts of Dairy as Greek Yogurt or goats cheese, not much milk - avoid completely if you are dairy intolerant
8. Chicken & eggs a couple of times weekly can be a healthy inclusion
9. Red wine is acceptable up to 2 standard drinks a day - remember this is only 200ml daily - less than one cup
10. Dark 70% chocolate in small amounts is also fine (dairy milk chocolate is over 50% sugar!)
Other ingredients in the Mediterranean Lifestyle
- Be physically active - walk, cycle, swim, climb stairs, dance, go to the gym, do pilates or yoga.....
- Socialise daily, eat meals with family and friends, connect with people you care about face to face, communicate
Research tells us that in countries where these things come together the people are happier, and healthier right into old age so why not learn what we can from them? To consider your personal nutritional needs call Sunshine Coast Nutritionist and Kinesiologist Karen Emans on 0408 748 532