Foodie Friday - Mediterranean diet

Imagine a plate full of beautiful tomatoes drizzled in olive oil with fresh basil leaves, accompanied by some home-made bread and a glass of red wine. This could be part of your menu if you follow the Mediterranean diet.

This diet is based on research that looked at the reasons that people in the Mediterranean region lived longer healthier lives than many of their European neighbours.

The research found that the Mediterranean diet contains lots of fresh vegetables and fruit, lean meat, wholegrain cereals and only small quantities of dairy and salt. The foods are flavoured with herbs instead of salt which is good for preventing high blood pressure.

Further research has been undertaken and there are lists of recommended food and food which should be eaten less frequently. From these lists there is a pyramid of food so that you can see at a glance how frequently each food group should be consumed.

 

This diet is about having a mix of healthy foods every day over the long-term and it also recommends physical exercise for all the health benefits it offers. The vegetables can be eaten cooked or raw so long as they don't have salt added or additional fats like butter and cream.  

• Maximise your intake of vegetables, peas and beans (legumes), fruits and wholegrain cereals. Potato intake should be reduced because they contain a high level of starch.
• Limit your red meat intake - fish and poultry are healthy substitutes.
• Where possible, use  olive oil or rapeseed oil in place of  fats such as butter or lard.
• Limit your intake of highly processed 'fast foods' and 'ready meals', because these often contain salt, saturated fat and sugar.
• Eat only moderate amounts of dairy products, which can be low fat for increased weight loss and maintenance.
• Do not add salt to your food at the table - there is already plenty there.
• Snack on fruit, dried fruit and unsalted nuts rather than cakes, crisps and biscuits.
• Drink (red) wine during meals, but no more than three small glasses per day if you are a man and no more than two small glasses per day if you are a woman.
• Drink lots of water, which is recommended for general health 

Consult your health practitioner before commencing any diet.

warmest wishes
Sarah