The Mediterranean Diet

We all enjoy a good meal. Tasty food is one of life’s great pleasures, and it’s even better when enjoyed in the company of good friends (All Covid protocols observed!). Warm, generous food, and laughter and friendship, is a delight to us all.

The challenge is to balance what we eat with how we live. And unfortunately, some of the so-called good food we enjoy is not healthy for us in the long run. It is all too easy to snack on that high-sugar pastry when we are hungry or feeling down. And yes, it is enjoyable, but the pleasure is short-lived. Do this regularly two or three times a week and your health will suffer!

So, how do we embrace a healthy approach to eating, and still have fun and enjoyment?

Enter the Mediterranean diet. We have all heard of the Mediterranean diet, and we may have tried it too. After all, what is not to like about a bowl of pasta with a dusting of parmesan? Or a piping hot lasagne with ribbons of melted cheese? It is time to refresh our memory of the Mediterranean diet and adapt it so it fits in with our lives.

Recent scientific research shows a lower incidence of heart disease among the good folk living in Italy, Greece, and other countries around the Mediterranean. There is strong evidence that diet is a key contributor to their health. Your current diet is a key determinant for future health and longevity, and so it behoves us to eat healthily.

The next question is: what do the people around the Mediterranean eat for their meals? Well, they eat what they have eaten for the last few thousand years – the local seasonal produce that is available to them. They follow a diet that is rich in plant-based foods, including fruit, vegetables, whole grains, bread, legumes, potatoes, nuts, and seeds.

When they eat fats, it is in the form of extra virgin olive oil. Furthermore, Mediterranean folk eat moderate amounts of red wine, fish, poultry, dairy, and eggs. Red meat, sweets and puddings play a very small part in the Mediterranean diet.

Contrast this with our urban lifestyle, where our local supermarket stocks a wide variety of foods, even those which are out of season for the region. And when you need that comforting treat, who will put a loaf of wholewheat bread in their shopping trolly when they can have a tempting, sugary jam doughnut? It is an important mindset change to move from convenience to health.

Scientific trials have been done with the Mediterranean diet. And it has been found to be effective against heart disease and diabetes, as well as an excellent form of weight control.

This eating pattern has become popular around the world as a means to improve health and prevent disease. And it is fun too, with interesting recipes and flavoursome food.

How do we start on the Mediterranean diet?

There are some questions we have to ask ourselves: What is in it for me? What changes will I have to make to my lifestyle? How will it affect my family and friends? Consider, seriously, why you want to embark on this diet. You may be confronted with some dilemmas if your life partner is a committed steak and chips eater. Some persuasion and negotiation may be needed here.

The Mediterranean diet is rich in plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices. Olive oil is the preferred fat. The main proteins are fish, seafood, dairy and poultry. Some great vegetables to enjoy include tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, and cucumbers. Now is a good time to get over your childhood experiences with Brussels sprouts.

With that in mind, have a look at your grocery cupboard and your vegetable rack. How many of these items do you currently have in stock at home? If you have very few Mediterranean items, your diet switch is going to be a big change in your life. On the other hand, if you have some of the items on hand, your task is easier.

This is how you can get started on the Mediterranean diet:

• Increase the number of vegetables, beans and whole grains in a meal.
• Cut down on red meat, including beef mince.
• Eat fish at least twice a week.
• Use olive oil instead of butter when preparing food.
• Serve fresh fruit for dessert.

Avoid the following: sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, ice cream, white bread, margarine, processed sausages, hot dogs, etc. No, it does not mean you can never eat these items again. The trick is to cut down and eat them occasionally.

You will have to make your adaptations. You might not be able to afford Norwegian salmon, and you will settle for tinned tuna. And you might have to downgrade to virgin olive oil instead of extra virgin olive oil.

However, the Mediterranean lifestyle also involves regular physical activity. So make sure you get your exercise in, even if it is only a long walk now and again. Better still, go for a walk with a good friend or partner.

And now some good news, you can enjoy wine with your Mediterranean diet, but keep it to a single glass of red wine with your evening meal at home. You want the wine to be an accompaniment to the meal, not the main attraction.

And of course, don’t forget to entertain your friends at home and cement your reputation as an excellent host. You can enjoy all the wonderful benefits of fellowship and laughter and still eat healthily. And with careful planning, it will not cost the world.

The Mediterranean diet offers many great health and lifestyle benefits. You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.

As always, in matters to do with health, consult your doctor before you make any drastic changes to your diet.

Here’s to good health – enjoy your meal!