Ever been to the Mediterranean Sea?
If so, you would remember a warm, sun-drenched beach bordering a turquoise-blue sea.
Then, you would remember having a seaside lunch made up of: muscles and shrimp served with a salad made of locally-grown lettuce and kale, sun-ripened tomatoes, cucumbers, and red peppers. All this topped off with extra virgin olive oil and cider vinegar. For dessert, you would remember peaches bulging with natural sweetness. And maybe a few figs.
Welcome to the Mediterranean Diet (MD), filled with essential vitamins and nutrients from the sea and the sun.
And guess what? This diet isn’t a diet but a set of guidelines for personalised, healthy eating, and prevention.
The MD isn’t a weight loss plan, although if you follow it, you may lose weight. Its main goal is health, health, health!
How Mediterraneans eat
The eating habits of the people living on the coast of the Mediterranean Sea in France, Spain, Greece, and Italy, for example, influenced the development of the Mediterranean Diet guidelines. Studies showed that these populations had lower low-density lipoprotein (LDL) cholesterol levels, fewer cases of hypertension, and fewer people suffering from noncommunicable diseases (NCD) such as diabetes and cardiovascular disease.
Studies found that the main diet of these countries was similar, adding to that the extra cultural touch for each country – such as Feta cheese in Greece, Brie and Chèvre in France, and Parmigiana and Ricotta in Italy – to name a few.
Sunshine and rich soil produce fruits and vegetables that yield all of their properties; for example, here are some of the fruits and vegetables grown in the Mediterranean area – and how they contribute to health:
- tomatoes: anti-inflammatory
- peppers: antioxidants
- garlic: acts as an antibiotic, medicinal
- olives: antioxidant, healthy fats
- figs: calcium, magnesium, iron
But fruits and vegetables aren’t the only healthy foods that make up this eating plan. The benefits of the sea are found in seafood and fish; here are a few heart-healthy examples:
- mussels: omega 3, iron
- sardines: omega 3, B-12
- shrimp: omega 3, amino acids
- oysters: zinc, iron
The MD plan
The World Health Organisation (WHO) has defined the MD as a healthy, sustainable dietary pattern.
The US News and World Report has voted the Mediterranean Diet as the healthiest diet for four years in a row. It also reports that its popularity isn’t only because it’s one of the easiest diets to follow, promotes health and local produce but because it can be adapted as time goes on.
If you follow the Mediterranean Diet, know that there is no calorie-counting and no portion indications. There are guidelines for food groups and how often to consume these foods. That’s it. You are free to put together your eating plan according to your tastes and needs. Or just make a few changes to the way you’re eating now.
The World Health Organisation (WHO) has defined the MD as a healthy, sustainable dietary pattern.
The US News and World Report has voted the Mediterranean Diet as the healthiest diet for four years in a row. It also reports that its popularity isn’t only because it’s one of the easiest diets to follow, promotes health and local produce but because it can be adapted as time goes on.
If you follow the Mediterranean Diet, know that there is no calorie-counting and no portion indications. There are guidelines for food groups and how often to consume these foods. That’s it. You are free to put together your eating plan according to your tastes and needs. Or just make a few changes to the way you’re eating now.
The Mediterranean Diet pyramid
The MD pyramid illustration above says it all. No need for in-depth explanations to follow the MD meal plan. Just read the pyramid. We find guidelines for a plant-based eating plan. The basis for every meal is fruits and vegetables, and whole grains – that should also be an essential part of our diet. Fish and seafood should be consumed two-three times per week for omega-three fatty acids that promote heart health. At the top of the pyramid are meats. Red and white meats should be lean and only consumed once or twice monthly. All processed meats or food have no place in this food plan.
Alcohol is permitted in moderation, which means one glass daily for women and two drinks for men.
But have a look at the non-food indications at the bottom of the pyramid. Sharing meals with others and socialising is part of physical and mental well-being – as is physical activity. The MD is synonymous with prevention.
Health Benefits
Even if you don’t live near the Mediterranean, you can still get the benefits of the MD. According to Johns Hopkins Medicine, this meal plan produces powerful effects. After conducting studies in Spain and the US with diverse groups, this diet was proven to protect against early heart disease and to reduce the risk for premature death by 80 percent.
“Our study shows us that you have the control and power
to change the trajectory of your health and life.”
Haithan Ahmed, M.D. MPH
Johns Hopkins Medicine
You may be wondering, how does the MD produce such results? By controlling cholesterol and keeping inflammation to a minimum in the body –to name a few of the results. These health culprits are responsible for heart disease and NCDs.
As the MD isn’t a diet, it’s a user-friendly plan to adopt and adapt to personal taste. To personalise this diet plan, choose the fruits and vegetables that are available in your area and that you enjoy. Don’t like fish or seafood? Substitute with beans or soy. There are tons of possibilities.
Now you know why the Mediterranean Diet is sustainable over a lifetime. It’s a way of life – not just a diet plan. Try it and enjoy optimal health and prevention.
Although it’s best to get the needed vitamins and nutrients from whole food, this isn’t always possible. In this case, it’s advisable to supplement your diet to stay healthy – with high-quality dietary supplements.
For a selection of vitamins and minerals, go to www.innutri.ch.