Many things influence the way we eat; where we live, our cultural norms and values, our personal experiences, history and preferences. There is no one “right” way to eat but we can learn from styles of eating and food preparation so that we can fashion for ourselves a balance, healthy, enjoyable eating habits.
The Mediterranean Diet refers to a way of eating that fosters healthy eating practices in combination with the traditional foods and flavours of countries surrounding the Mediterranean Sea, such as Greece, Spain, Italy, Slovenia, Croatia, Lebanon and Turkey, to name a few. You may have heard of it before but may wonder what it means, read on!
Rather than a hard and fast “diet” the Mediterranean Diet offers suggestions on what to eat and how to live an active and healthy lifestyle. It has gained a lot of prominence for the evidence that supports it as a “heart-healthy” way of eating. There is evidence that those living in Mediterranean have lower incidences of heart attacks and cardiovascular disease.
What does the Mediterranean Diet look like and how can you incorporate strategies and recommendations it brings into your way of eating?
Eat lots of fruits and vegetables
Fruits and vegetables are the foundation of any good meal plan and nutritional practices for a reason. Fruits and vegetables are a high source of antioxidants, important for not just your heart health, but your overall health and well-being as well! Try this recipe for a Traditional Greek Salad also on Empowering Eats for a dish with lots of veggies and Mediterranean flavours!
Have Whole Grains
Whole grains are a much more nutritious choice than white and refined grains which is why they are a better choice for a healthy diet. They contain many more nutrients and fibre. Not all of grain choices need to be whole grains but try to have whole grain products most often.
Eat fish twice a week
As many of the Mediterranean countries boards the Mediterranean Sea, it is no surprise that fish is a menu choice! Fish like salmon, tuna and sardines have many healthy fats like Omega-3 which are important for heart health.
Reduce the amount of Red Meat You Eat
Red meat, which is higher in Omega-6 fatty acids can increase levels of inflammation in the body. Red meat is also higher in saturated fats than other leaner protein source and too much saturated fat can accumulate in the body leading to health problems such as excess weight gain and coronary heart disease. Therefore, you can still have red meat (like this delicious recipe for Greek Stuffed Eggplant!), just not every day.
Opt-in for olive oil!
Olive oil is one of the most well-recognized staple in Mediterranean cooking methods. Olives and olive oil have monounsaturated fatty acids (MUFAs), found to decrease levels of total cholesterol and LDL (bad) cholesterol. Nuts and seeds are another source of MUFAs and they also recommend these as part of the Mediterranean Diet.
Wait … did someone say Wine?
Yes, according to the Mediterranean Diet allows red wine in moderation. In fact, red wine contains resveratrol which is an antioxidant that may act to protect you from heart-disease and some cancers. Moderate consumption of alcohol means. Remember to be responsible when you indulge because if over consumed alcohol can easily add excess calories to your diet and affect liver function and health.
Notice how the Mediterranean Diet is not restrictive. It offers flexibility and guidance to encourage developing healthy habits.
Which habits do you already follow? Which one (s) do you want to try?
Empowering Eats 