The Traditional Mediterranean Diet/Lifestyle
Put your hand up if you are already thinking of a plate of salmon and Greek salad! Like most “diets”, the Mediterranean diet (MedDiet) has been heavily marketed to us which usually produces a certain image in our mind. However, the MedDiet is actually more than just a food regime or “diet”, it’s a lifestyle - because it incorporates values and behaviours into our relationship with food.
What is the Mediterranean diet?
The MedDiet was given its label during the 1960s by Ancel Keys based on the traditional food eaten in the Mediterranean region. The food in this region has been influenced by many cultures over the centuries, including bread, olive oil and wine from the Roman Empire, spices from the Arab and Turkish empires and tomatoes, chilli and legumes from Spain and Italy. The MedDiet encompasses communal eating – incorporating traditions and rituals, sharing knowledge as well as sharing food,
and physical activity which might involve chores around harvesting and preparing food.
It is one of the most studied diets to show that it reduces the risk of developing metabolic syndrome, type 2 diabetes, cardiovascular disease, some neurodegenerative diseases and cancers.
It is based on a high intake of seasonal and locally grown vegetables and fruit (including leafy greens, cereals, nuts and pulses/legumes), extra virgin (cold pressed) olive oil as the main source of fat, herbs and spices for flavour, moderate intake of dairy products, moderate intake of fish poultry and eggs, low intake of red meat and wine (consumed with meals; however consuming alcohol at all is another discussion).
Breaking down how the MedDiet works
Including a wide variety of plant-based whole foods in the diet provides our bodies with antioxidants, fibre, vitamins and minerals and essential fatty acids.
Polyphenols are a diverse group of over 8,000 organic compounds containing antioxidants and anti-inflammatory properties which have protective effects on our cells. Polyphenols are found in vegetables, red wine, olive oil, coffee, tea, nuts, fruits, herbs, and spices. Overall, it is the sum of these, rather than the individual compounds that confer health benefits.
By eating plant-based whole foods, we intake key vitamins and minerals, and this also provides our body with fibre. Fibre is a component in all plants that is indigestible. It is a type of carbohydrate that comes from fruit, vegetables, beans, grains and legumes and assists in keeping our digestive system healthy. Fibre is vital in producing healthy, regular bowel motions, improving the gastrointestinal microbiome, supporting and protecting lining of our gut, assisting with a feeling of satiety (satisfaction/fullness), which adds up to reduced inflammation and maintenance of healthy weight.
Essential fatty acids (EFA’s) are another important component of the MedDiet. Natural fatty acids such as saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA) can be synthesised in the human body - however, the Omega-3 PUFA alpha-linolenic acid (ALA) and Omega-6 PUFA linoleic acid (LA) are not synthesised in the body and must be obtained in the diet, so are therefore classed as "Essential". Experts recommend a ratio of one Omega-3 to three Omega-6 EFA’s (1:3), to maintain a healthy balance, as the common western diet has been known to have an outrageous ratio of 1:25 due to the high intake of fried foods and packaged snacks. To increase your Omega-3 intake, consume more walnuts and raw seeds (such as chia, hemp, pumpkin and flaxseeds), salmon, mackerel, tuna, trout and sardines.
If you are looking for a diet to follow, I highly recommend the MedDiet above all the other diets out there simply because the guidelines of the diet are fairly simple to follow and in an era where there are so many things vying for our attention, I feel it takes the angst out of worrying if we are ‘doing it right’.
Of course, transforming our diet is a conscious effort. I empathise with anyone that works a long day and then has to feed a family, or even take the time to cook for just yourself. You CAN do it though – take baby steps – transformation rarely happens instantaneously – but with one change at a time, new habits are formed.
For my tips on how to implement the MedDiet and form some new habits, click on the pdf link below. Or, join my mailing list for a monthly newsletter, where I include tips on how to increase seasonal vegetables in your diet.
There are also some fabulous recipe books printed on how to prepare food – here are some recommendations:
The Mediterranean Diet Cookbook – by Dr Catherine Itsiopoulos
The Mediterranean Diet Cookbook for Beginners: Mean Plans, Tips and Tricks, and Over 75 Recipes to Get You Started – by Elena Paravantes
There are exceptions where the MedDiet may not apply to some individuals – if you are unsure whether this is right for you, or if you have food allergies or a condition that requires more specific advice, please book in for an appointment with me.
Just like the Mediterranean region, Australia is also a multi-cultural society, so there may be some other cultures that can utilise the framework of the MedDiet to apply similar ratios of vegetables to meat with different recipes.
If you would like more insight into the diet, please refer to references below.
REFERENCES:
M., Belahsen, R., Miranda, G., & Serra-Majem, L. (2011). Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutrition, 14(12A), 2274–2284. https://doi.org/10.1017/S1368980011002515
Davis, C., Bryan, J., Hodgson, J., & Murphy, K. (2015). Definition of the Mediterranean Diet; A Literature Review. Nutrients, 7(11), 9139–9153. https://doi.org/10.3390/nu7115459
Guasch‐Ferré, M., & Willett, W. C. (2021). The Mediterranean diet and health: A comprehensive overview. Journal of Internal Medicine, 290(3), 549–566. https://doi.org/10.1111/joim.13333
Hiam, D. S. (2020). The Gale encyclopedia of alternative medicine. Cengage Gale. http://search.ebscohost.com/login.aspx?direct=true&scope=site&db=nlebk&db=nlabk&AN=2362946
Hidalgo-Mora, J. J., García-Vigara, A., Sánchez-Sánchez, M. L., García-Pérez, M.-Á., Tarín, J., & Cano, A. (2020). The Mediterranean diet: A historical perspective on food for health. Maturitas, 132, 65–69. https://doi.org/10.1016/j.maturitas.2019.12.002
Manach, C., Scalbert, A., Morand, C., Rémésy, C., & Jiménez, L. (2004). Polyphenols: Food sources and bioavailability. The American Journal of Clinical Nutrition, 79(5), 727–747. https://doi.org/10.1093/ajcn/79.5.727
Román, G. C., Jackson, R. E., Gadhia, R., Román, A. N., & Reis, J. (2019). Mediterranean diet: The role of long-chain ω-3 fatty acids in fish; polyphenols in fruits, vegetables, cereals, coffee, tea, cacao and wine; probiotics and vitamins in prevention of stroke, age-related cognitive decline, and Alzheimer disease. Revue Neurologique, 175(10), 724–741. https://doi.org/10.1016/j.neurol.2019.08.005
Schwingshackl, L., Morze, J., & Hoffmann, G. (2020). Mediterranean diet and health status: Active ingredients and pharmacological mechanisms. British Journal of Pharmacology, 177(6), 1241–1257. https://doi.org/10.1111/bph.14778
Sikalidis, A. K., Kelleher, A. H., & Kristo, A. S. (2021). Mediterranean Diet. Encyclopedia, 1(2), 371–387. https://doi.org/10.3390/encyclopedia1020031
United Nations Educational, Scientific and Cultural Organisation. (2013). UNESCO - Mediterranean diet. https://ich.unesco.org/en/RL/mediterranean-diet-00884
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