Mediterranean Diet
Research on the Mediterranean diet and lifestyle have shown that the people in this global area have longevity and are living healthier happier lives well into their older age.
The Mediterranean diet has been found to be helpful for better fertility outcomes, a reduction in cardiovascular diseases and even to help reduce cancer risk. As a naturopath it’s a diet that I often refer my clients to.
Having said that, there is often a little confusion as to what a Mediterranean diet really is… “can I have my pasta and pizza weekly? I mean Italy is a part of the Mediterranean right?”
And this is where this article will help clarify a couple of the fundamentals of following a traditional Mediterranean diet.
What is a Mediterranean diet?
The term "Mediterranean diet" refers to the typical eating habits of Mediterranean countries. Due to differences in culture, ethnicity, religion, economy, geography, and agricultural production, eating styles differ between different countries and even between regions within each country.
The short of the long is that the Mediterranean diet simply includes more plant-based foods such as vegetables and fruits, whole grains, nuts, healthy fats, beans, and legumes.
For the most part many of us simply aren’t getting the recommended 6-9 serves of vegetables a day and 2-3 serves of fruit a day. So this diet will help you get closer to that baseline ensuring you get lots of the vitamins and minerals you need for a healthy body and brain.
This diet also allows the consumption of fish, some chicken and lean red meat, and even the occasional glass of red wine. That’s one standard glass of wine.
You will want tp limit or avoid sugary foods, and dairy products on this diet as well as foods that are highly processed. It can also contain small amounts of yogurt and cheese.
Precautions before starting a Mediterranean diet
Because you will be adjusting to new foods while decreasing your intake of others, you may experience some discomfort when starting a new diet. In some cases, the Mediterranean diet may lead to;
Lightheadedness, bloating, gas, and an upset stomach are all possible.
Please make sure that you notify your naturopath or nutritionist if you have any extended discomfort as a result of dietary changes. This may be an issue with an underlying gut issue or food sensitivity and so best not suffer in silence if these symptoms last more than a week.
In addition, the Mediterranean diet allows for the intake of wine in moderation. This equates to one standard drink per day. However, anyone with a condition that could be aggravated or worsened by drinking alcohol, such as those with liver diseases, pregnant women, or anyone with a history of alcoholism, or history of cancer please give this a miss.
Eating the Mediterranean Way: How It’s Done
Does it work? There’s no question about it. For years, research has proven that the Mediterranean diet is one of the healthiest around.
If you’re going to follow the Mediterranean diet, here are a few general guidelines:
Mediterranean Macros: Carbs, Protein, & Fat
Carbohydrates account for 50–60% of daily calories, with grains, vegetables, and starches making up the majority. 25–35 percent of calories come from fat (with a focus on natural unsaturated fats), with the rest coming from protein.
The Mediterranean Diet Pyramid
The Mediterranean diet pyramid was created based on the eating habits of Mediterranean long-lived adults. It promotes community eating and an active lifestyle by following a broad food pyramid guideline (rather than exact quantities).
When counselling clients I will often give examples of portion sizes to help clarify requirements, however it can create a lot of hassle and anxiety to have to weigh food or count calories and this is very rarely required.
Instead aim to get clear on the basics.
5 essential components of a Mediterranean diet:
Healthy Grains: Brown rice and oats are common healthy grains, while ancient grains like quinoa, amaranth, farro, buckwheat, and bulgur have the added benefit of being gluten-free. Whole, nutritious grains are high in fiber, antioxidants, and anti-inflammatory properties and can be consumed for breakfast, lunch, or dinner.
Vegetables: These plant-based foods are vibrant, nutrient-dense, and incredibly adaptable. Vegetables should be on your plate at every meal, whether fresh, grilled, steamed, sautéed, roasted, or pickled.
Proteins: Fish and shellfish, particularly those high in omega-3 fatty acids, are good sources of protein. Salmon, mackerel, anchovies, and oysters are just some options. Plant proteins like beans, lentils, nuts, and seeds are high in unsaturated fats and fiber, and they may add quick texture and flavor to salads or serve as filling snacks on their own.
Fruits: Olives, avocados, grapes, and figs are all high in fiber and antioxidants and are part of the Mediterranean diet. Consume a wide variety of fruits, both seasonal and locally cultivated.
Healthy Fats: Olive oil is the main source of healthy fat in the Mediterranean diet, and it's used in everything from cooking to baking to sauces and vinaigrettes. Please be sure not to overheat olive oil during the cooking process as this can turn a very healthy oil into a toxic oil. For higher cooking temps consider using a small amount of butter, ghee, coconut oil or rendered animal fat. This is traditionally what was used in Mediterranean dishes cooked at high temps.
Planning a Mediterranean diet: How to get Started
Make vegetables the main part of your meal
The Mediterranean diet is characterized by a high consumption of vegetables. To achieve the required 8-9 serves, look to green beans, peas, eggplant, artichoke, and okra cooked in olive oil, tomato, and herbs, then served with wholegrain bread and feta cheese. Three servings of veggies can easily be found in a single meal.
Swap meat out for fish or vegetable protein.
The Mediterranean diet's main protein sources include fatty fish including salmon, mackerel, tuna, and herring. Omega-3 fatty acids, which are abundant in these fish, help to reduce inflammation and lower cholesterol levels.
Use Olive oil
In the Mediterranean diet, olive oil is the primary source of fat and is used extensively. The type of fat is more important than the total amount of fat, and the research confirms the health benefits of olive oil time and again. The best way to use it is to drizzle over the top of cooked meals. The Mediterranean diet promotes the consumption of heart-healthy fats, such as polyunsaturated and monounsaturated fats, while avoiding saturated and trans fats.
LDL ("the bad one") cholesterol is raised by saturated and trans fats. To lower your cholesterol and enhance your heart health, replace nasty fats with heart-healthy fats like olive oil.
Skip the sugar
Processed cookies, crackers, processed flours, and sugars are not recommended as part of the Mediterranean diet. Treats like gelato and baklava are consumed in moderation in the Mediterranean region. You can satisfy sugar cravings by eating fresh fruit.
Redefine your dairy
Enjoy yogurt, but when possible, go for plain, fermented, and Greek varieties. Avoid flavoured yogurts with a lot of added sugar, get into the habit of checking labels you’ll be surprised what you’ll find in your packaged foods.
Whole grains instead of refined grains
Use whole grains such as bulgur, barley, and farro instead of white rice and pasta. Whole grains are a staple of the Mediterranean diet, with several health advantages ranging from cholesterol reduction to blood sugar stabilization to weight control. Whole grains are also high in fiber and B vitamins.
Mediterranean Diet Pantry List: What to Eat and What to Avoid
WHAT TO EAT:
Fruits and vegetables:
If at all possible please buy in season and organic, local farmers markets are a great place to go and get your weekly staples.
Berries, Apples, Bananas, Oranges, Pears, Cherries, Grapes, Avocado, Apricots, Figs.
Tomatoes, Potatoes, Artichokes, Greens (kale, spinach, asian greens, arugula), Cabbage, Brussels sprouts, Beets, Onions, Zucchini, Peppers, Peas. This list goes on.
Whole grains
Whole-grain breads, Bulgur, Buckwheat, Farro, Barley, Couscous, Oats, Wheat berries, Brown rice, Quinoa
Fish:
Salmon, tuna, mackerel, herring , sardines
Other seafood as desired
Poultry and Meat:
These lean meats are acceptable in the Mediterranean diet, however they should be consumed in moderation or intermittently. For a balanced lunch, combine a little quantity with nutritious grains and veggies. Try and purchase grass fed and organic where possible. Stick to less fatty cuts.
Chicken, Turkey, Pork, Beef, Eggs.
Herbs and Spices:
Mint, Garlic, Sage, Rosemary, Tarragon, Basil, Oregano, Parsley
Dairy:
As long and you don’t have any issues with sensitivities or other health issues dairy in small amounts is ok.
Feta, goat cheese, haloumi, ricotta, Parmigiano, Reggiano, Greek yogurt
Drinks:
Water fresh and filtered, Green tea, Red Wine (optional or 1 glass per day), Coffee (avoid high sugar)
WHAT TO AVOID:
Added sugar:
Ice cream, Table sugar, Highly processed packaged goods, Cereals, Sweetened yogurt
Baked goods such as cakes, cookies, pies, etc.
Refined grains:
White bread, White rice, White flour, Pasta made of refined wheat flour. It’s important to understand that white flour has the ability to significantly increase your blood sugar levels, and has little nutritious value as many of the vitamins and minerals are lost during the refinement of the wheat grain. So avoid the white stuff.
Trans fats:
Found in margarine
Refrigerated dough, such as biscuits and rolls.
High processed and long life milk products. Real food expires for a reason. Closer to natural is generally better.
Refined oils:
Soybean oil, Canola oil, Cottonseed oil, vegetable oil. (There will be an entire post on this particular topic, understanding the health implications of cooking oil is vital for long term health)
Processed meat:
Sausages, Hotdogs, Ham, Cured Bacon, Beef Jerky, Deli meats, Long life meats.
Drinks:
Soft drinks, Fruit juice, Bottled sweetened coffee
It’s helpful to note that even freshly squeezed juice can contain, your entire daily serve of fruit, and is void of the fibre you’d get if you just ate the whole fruit. So be mindful of spiking your blood glucose with natural juices as well.
Mediterranean Diet Meal Plan
The Mediterranean diet is a well-balanced eating plan. Variety is always helpful to keep you engaged and interested in your food.
This meal plan is here to serve as a guide, to give you ideas, there are many recipes you’ll find online, just ensure you stick to the basic principles we’ve discussed above and you’ll be just fine. Sample 5 day meal plan:
DAY ONE
BREAKFAST: Spinach Artichoke Frittata
Marinated artichokes ensure this vegetable packed frittata is full of flavor!
LUNCH: Mediterranean Lettuce Wraps
Lettuce wraps allow you to add your favourite bits and pieces together, a tangy, nutty tahini sauce brings together no-cook ingredients like chickpeas and red capsicum, cucumber and fresh mint.
DINNER: Mediterranean Portobello Mushroom Pizzas with Arugula Salad
In these individual "pizzas," roasted Portobello mushrooms stand in for pizza dough, you may wish to add some cheese, basil and pasata. A lively addition is a simple arugula side salad.
DAY TWO
BREAKFAST: Shakshuka
Isaraeli shakshuka is pretty much the perfect meal! Be sure to serve it with whole grain crusty bread.
LUNCH: Mediterranean Chicken Quinoa Bowl
This nutritious chicken quinoa bowl recipe combines olives, cucumber, red capsicum, and fresh parsley. Serve a squeeze of lemon.
DINNER: Slow-Cooked Mediterranean Quinoa with hearty veggies
Using pumpkin, sweet potato, and some leeks to create a sweet nourishing dinner.
DAY THREE
BREAKFAST: Raspberry & Cacao Muffins
Follow this link for the recipe, don’t let the zucchini fool you these are very yummy and you can add a small dollop of yoghurt and fresh fruit.
LUNCH: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
This Mediterranean lentil salad, which includes chopped vegetables, feta cheese, and a light vinaigrette, is ideal for a quick lunch.
DINNER: Walnut-Rosemary Crusted Salmon
Both salmon and walnuts are high in omega-3 fatty acids. Serve this easy salmon recipe with a simple salad and roasted potatoes or quinoa as a side dish.
DAY FOUR
BREAKFAST: Omelette- Mix it up
I will usually get to the end of the week and use up what ever bits and pieces I have left over from the week to make myself a veggie dense omelette.
LUNCH: Greek Meatball Mezze Bowls
Like burgers but without the bread, think about spicing up a salad by making your own meatballs, you can also freeze them for when you need something fast. In the salad using ingredients like, Spinach, Feta, and Tzatziki the meatballs may be turkey or chicken as well as lean red meat.
DINNER: The humble vegetable soup
Soups and stews are a great way to get lots of veggies in with minimum effort and maximum nutrition. Mix it up, use a variety of veggies and try having it with a small amount of whole grains mentioned above.
DAY FIVE
BREAKFAST: Chia pudding, with small amount of coconut yoghurt and crushed nuts, seeds.
LUNCH: Quinoa Salad with Feta, Olives & Tomatoes
Quick, easy and nutritious, you can also mix the ingredients up replacing feta with halloumi and add left over roast veggies.
DINNER: Steamed fish with greens (asparagus, green beans and broccolini) Throw them all in the steamer, and add your preferred flavours, garlic and olive oil or for an asian twist, ginger and soy.
Living in a multicultural country like Australia, I enjoy exploring the best dishes from all over the world. Just note that you can spice things up and venture into other regions of the world while still sticking to, lots of veggies, mainly whole grains and clean protein/ fish.
Think outside the box and you’ll soon find you have loads of options available to you.
MEDITERRANEAN DIET: HOW CAN IT BENEFIT YOU?
The Mediterranean diet can help reduce the risk of developing heart disease
Probably one area where this diet has received most attention is for improving heart health.
bringing down the danger of coronary illness through supporting healthy cholesterol levels and lowering mortality from cardiovascular illnesses.
It’s also been found to be useful in diabetes, and hypertension. A Mediterranean diet is high in virgin olive oil which itself has been researched to have many health benefits.
The Mediterranean diet aids in preventing and managing type 2 diabetes
A Mediterranean diet has been shown in studies to help people lose weight while also avoiding and treating type 2 diabetes.
The Mediterranean diet is good in certain types of cancers
Based on PREDIMED data in October 2015 in the journal JAMA Internal Medicine found that women who ate a Mediterranean diet supplemented with extra-virgin olive oil had a 62 percent lower risk of breast cancer than those who ate a low-fat diet.
On the other hand, adherence to the Mediterranean diet, according to a meta-analysis and review of 83 research papers, found that it may help reduce the incidence of malignancies like breast cancer and colorectal cancer, as well as cancer-related death. It found that higher intakes of fruits, vegetables, and whole grains are primarily responsible for the observed positive impacts.
Mediterranean Diet & Fertility
This is one of the diets I consider with my fertility clients as there have been several studies supporting it’s application for improving fertility.
It’s thought that the increase in consumption of B vitamins and anti-oxidants is key in improving the quality of egg and sperm cells as well as keeping spikes in blood glucose to a minimum which can have an impact on systemic inflammation and conditions such as PCOS (polycystic ovarian syndrome) which can impede your efforts to conceiving.
Other benefits:
Metabolic syndrome
Excess weight and slow metabolism
Digestive disease/distress
Hormonal disorders
Obesity
Rheumatoid arthritis
Depression
Nonalcoholic fatty liver disease
Cardiovascular disease
Stroke
Consider consulting with your health care provider before committing to any major dietary changes. Have any relevant testing and functional pathology if you have health concerns.
As a naturopath and nutritionist all of my recommendations are individualised and based on your current health and test results so please seek out further advice and support.
To find out more and be guided by your nutrition and naturopath medicine, please head across this page for a one to one consultation.
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