HealthInfo Canterbury
The Mediterranean diet
The Mediterranean diet is a healthy eating plan. It's based on traditional foods eaten in countries around the Mediterranean Sea.
People following the Mediterranean diet are more likely to live longer. They are also less likely to die from heart disease, stroke, or cancer. The Mediterranean diet may prevent or reduce symptoms of diabetes, glaucoma, arthritis, Parkinson disease, menopause, depression and Alzheimer disease.
The diet can vary in different Mediterranean regions. Usually, it is rich in vegetables, fruits, legumes, nuts, whole grains, fish, and healthy fats. It includes small amounts of red meat and low‑fat milk products. The Mediterranean diet also focuses on a healthy lifestyle or pattern. This means keeping active, getting plenty of rest, and sharing meals with family and friends.
Tips for following a Mediterranean diet
The following are tips to help you if you choose to follow the Mediterranean diet.
Eat plenty of plant foods
Have at least three servings of vegetables and three servings of fruit every day. A serving is about a handful. Include at least one serving of raw vegetables every day. Eat a variety of different coloured and textured fruits and vegetables.
Eat boiled, baked, or steamed potatoes up to three times a week.
Include wholegrains with every meal. Wholegrains include wholegrain bread, rolled oats, brown rice, wholemeal pasta, and grains such as quinoa, millet, barley, and buckwheat.
Have legumes such as lentils, chickpeas, and kidney beans in a couple of meals every week. The Heart Foundation's Full O'Beans cookbook has information and recipes for legumes.
Choose low‑fat milk and milk products
Use low‑fat milk (green or yellow top), instead of whole milk (dark blue top), and use yoghurt instead of ice cream. Choose low‑fat yoghurt and cheese such as Edam, feta, and cottage cheese. Eat fermented milk products like live yoghurt and kefir regularly, if you enjoy them.
Eat fish and seafood
Eat fish or other seafood such as mussels twice a week. Fresh fish or canned fish are healthy choices. Avoid fried fish. Use healthy cooking methods. Try grilling, steaming, or lightly pan‑frying in a little olive or canola oil.
Have lean white meat and eggs
Have skinless chicken at least twice a week. Eat up to four eggs every week.
Limit red meat and processed meat
Don't eat more than two servings of red meat and one serving of processed meat a week. A serving is the size and thickness of the palm of your hand (about 100 grams cooked). Processed meats include bacon, ham, salami, and corned beef (or silverside).
Eat olives, unsalted nuts, and seeds every day
Have a small handful (30 grams) of nuts or seeds as a snack. Add diced olives to salads, stews, or sandwiches. Sprinkle chopped nuts or seeds over your breakfast cereal, salad, or stir‑fry.
Swap butter for olive oil
Replace butter and margarine with olive oil or canola oil. Lightly spread the oil on wholegrain bread and use it in cooking and dressings. Extra virgin olive oil has more antioxidants than other types of olive oil. It's also the most flavourful.
Enjoy a little wine
You can drink wine, but if you don't drink alcohol you don't need to start. If you drink alcohol, have it with meals and follow national guidelines on how much to drink safely.
Drink plenty of fluids
Drink at least eight cups of fluids a day. Water is best. Low‑ or reduced‑fat milk (light‑blue, green, or yellow top) and tea, herbal tea, and coffee with no sugar are also fine.
Flavour food without using salt
Season food with basil, bay leaf, garlic cloves, cumin, fennel, garlic, mint, onion, oregano, parsley, rosemary, sage, or thyme to add flavour or heat.
Limit sugar and sugary foods
Choose foods that are naturally sweet and contain lots of nutrients, like fruit. Keep sugary foods and drinks as occasional treats.
Written by Masters of Dietetics student, University of Otago. Adapted by HealthInfo clinical advisers. Page created April 2019.
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