The Mediterranean diet
The Mediterranean diet has always been perceived as a healthy diet. Generally it is a diet that is characterized by an abundance of fruit, vegetables, breads, cereals, beans, nuts and seeds. Normally fresh fruit is the typical daily dessert. It's a diet that is seen in conjunction with a healthy lifestyle, often used as a selling point by some advertising firms to sell us the idea that by using their product we are embracing the Mediterranean diet and in particular the lifestyle. As the adverts go, people in the Mediterranean live for longer. I think this is true of an older generation who have been very physically active and brought up on a diet based around fresh fruit, lots of vegetables, seeds, grains and fresh fish.
The main source of fat is olive oil. Dairy products (principally cheese and yoghurt) and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts, normally with meals.
Today.. things have changed and diets even in the Med have become higher in fats and sugars.
When we talk of a healthy Med diet we are referring more to a traditional med diet.
A diet which is low in saturated fat (less than or equal to 7-8% of energy) with total fat ranging from less than 25% to greater than 35% of energy throughout the Mediterranean region. |
 |
In general the Mediterranean diet varies from country to country. Depends on the abundance of natural produce. In more fishing villages obviously more fish will be on the menu as opposed to those villages, cities more inland.
Many nutritional experts have picked the Greek diet as the best of Mediterranean cuisines, described as consisting principally of olive oil, bread and tomatoes.
Other sources of saturated fat include yoghurt, milk and small amounts of butter, used in pastries. Olive oil is the preferred fat for cooking and salads. It is used very generously, providing lots more fat calories, including some calories as saturated fat.
We should embrace some of the customs of a traditional Mediterranean diet; a diet which is based around plenty of fruit and vegetables and made up of healthy fats. It should also include plenty of activity.
Here are some easy tips to help get you started on a Mediterrean diet.
Also check out our meal ideas section and start planning your own Mediterranean diet.
|
