Despite that it Mediterranean way of living is often referred as Mediterranean diet, it should considered as whole lifestyle habits, which apart of diet, also include importance of sleep, the effects of happiness and physical activity, exercise, in overall health, longevity and disease risk, such as obesity, diabetes, cancer or cardiovascular problems.
The Mediterranean way of living
The Mediterranean lifestyle attempts to reproduce the eating habits of the people who live in countries neighbouring the Mediterranean Sea, mostly Greece and Southern Italy.
This lifestyle emphasises daily exercise and consumption of plant-based diet, which focuses on intake of vegetables, fruits, cereals, nuts, and legumes, cooked with substantial amounts of olive oil, moderate consumption of fish, seafood or dairy, and limited intake of meat and alcohol (mostly red wine).
The Mediterranean Diet Pyramid
The Mediterranean Diet Pyramid is based on the classic Mediterranean lifestyle: a variety of fresh, healthy foods eaten in moderation, with daily physical activity.
An authentic Mediterranean diet pattern should be seen “as a whole”, comprising all its features and not just a part of them.
First, olive oil plays a central role in the cooking process, and thus, represents the main source of dietary fat. Cheese is used in limited servings and usually within salads. Meat, milk, and eggs are consumed with a low frequency and in small amounts, and processed meat and sweets are practically non-existent. The Mediterranean diet hence represents, in fact, the only traditional dietary pattern where consumption of saturated and trans fats is inherently minimal. Second, olive oil consumption is associated with a higher vegetable intake, cooked as salads, and to an equally high legume intake in thermic-prepared foods, meaning the Mediterranean diet is essentially a plant-based dietary pattern. Other key components of the Mediterranean diet are the whole grains, nuts, fresh fruits, and a moderate fish intake. Grapes and their derivative products are also used, but one of the main features of the Mediterranean diet is the limited intake of alcohol, as red wine is consumed only with meals, in small servings, with a limited frequency throughout the week, and consumption of other alcoholic beverages such as liquors or beer is not part of the traditional lifestyle.
What should I eat on daily basis?
Herbs and spices.
Instead of adding salt to your meals try to use fresh herbs and species to add flavour to your foods.
The most typical herbs and spices for Mediterranean cuisine are oregano, parsley, dill, mint, basil, cumin, and pepper.
For extra sweetness, instead of adding refined sugar, you use some cinnamon or all spice.
Non-starchy vegetables. From 4 to 8 servings per day.
The key here is to be seasonal and as local as possible. No need to buy imported artichokes for example. What is more important is the method they are cooked and how they are consumed: cooked in olive oil and tomato usually, and consumed as a main course.
One serving is equal ½ cup of cooked vegetables or 1 cup of raw vegetables.
The best choices are chicory, beet greens, artichoke, asparagus, beets, broccoli, brussels sprouts, cauliflower, cabbage, celery, carrots, tomatoes, eggplant, cucumber, onion, green beans, zucchini, turnips, peppers, spinach, salad greens (such as romaine lettuce, iceberg lettuce, rocket salad etc) and mushrooms.
Whole Grains and Starchy Vegetables. From 4 to 6 servings per day.
The Mediterranean diet is not a high in carbohydrate diet, and in fact only 40% of calories come from carbs.
Whole grains and starchy vegetables are made from complex carbohydrates, which can be used as energy source for your body. Those foods are also rich in dietary fibre, which slow down the digestion, what allow energy to be gradually released. Whole grains also keep the stomach full longer, making it easier to control hunger.
One serving is about 1 ounce of any of 1 slice whole wheat bread or 1 small whole grain roll, one pita or 6 whole grain crackers
Fruit. From 2 to 4 servings per day.
Always aim for fresh fruits, they are rich in dietary fiber, vitamins, minerals and other important phytonutrients. Juices, as well as dried fruits contain much more sugar than fresh fruit, and less dietary fibre, what in turn makes just feel satisfied for shorter time and might cause overeating.
One serving is a small fresh fruit or ½ cup of fresh fruit juice or ¼ cup of dried fruit.
The best choices are oranges, tangerines, lemons, apples, pears, cherries, watermelon, cantaloupe, peaches, figs, apricots.
Healthy fats. From 4 to 6 servings per day.
Despite the fact that The Mediterranean diet has high fat content, the consumed products are mostly rich in unsaturated fats, and contain little or even no trans-fats, often present in processed foods. However, if you aim to control your body weight, you should remember that all fats are a concentrated source of calories, so you should stick to recommend the servings sizes.
One serving is one of any of these:
- 1 tsp. of olive or canola oil
- 2 tsp light margarine
- 1 tbsp of regular salad dressing or 2 tbsp of light salad dressing,
- 1 tsp regular mayonnaise
- 1/8 of a medium size avocado
- 5 olives.
Legumes. From 2 to 4 servings per day.
Legumes are rich in dietary fiber, protein, and minerals, what let you feel full for longer.
One serving is a ½ cup cooked legume, such as kidney, black, garbanzo, pinto, or navy beans, split peas, lentils, and edamame (soybeans) or ¼ cup of baked beans.
The best choices are lentils, white beans, chickpeas and yellow split pea, also known as fava beans.
Nuts and seeds. From 1 to 2 servings per day.
Nuts and seeds are great source of healthy fats, as well as dietary fibre, and antioxidants, what can be beneficial for improving your cholesterol levels.
One serving is 2 Tbsp. of sunflower or sesame seeds, 1 Tbsp. of peanut/almond butter or tahini, 7-8 walnuts or pecans, 20 peanuts, or 12-15 almonds.
The best choices are almonds, walnuts, pine nuts, pistachios and sesame seeds.
Low-fat Dairy. From 1 to 3 servings per day.
Dairy is an important source of calcium and vitamin D. If you are follow vegan type diet, you can exchange diary for calcium-fortified plant-based milks (soya, almond, oat or flaxseed milks), soy yogurt, and soy cheese.
One serving is 1 cup of skimmed milk, non-fat yogurt, or 1oz of low-fat (part- skim) cheese.
The best choices are: cheeses: such as brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta; yogurts, like plain natural yogurt, Greek yogurt or quark, and goat/sheep’s milk
Eggs.
Eggs are nutrient dense food, which is a valuable source of protein, minerals, however they are also rich in cholesterol, which consumed in too large amounts might affect your cardiovascular health. In order to get all benefits, try to limit consumption of egg yolk to 4 yolks per week. But you can consume egg whites in unlimited amounts.
What should I eat on weekly basis?
Fish and seafood. From 2 to 3 times a week.
Consuming fish and seafood is a great way to get lean protein and healthy polyunsaturated fatty acids, like omega-3, which are important for your brain and heart health. They can lower inflammation too.
One serving is 3 ounces (about the size of a deck of cards).
The best choices are anchovies, salmon, herring, sardines, or mackerel, but also shrimps or calamari.
Poultry (only if desired). From 1 to 3 times a week.
Poultry, as well as any meat is rarely consumed in the Mediterranean diet. Those dishes are made usually for special occasions or they are part of celebration. Poultry is prepared without skin or sauces, often favoured with herbs and spices.
One serving is 3 ounces (about the size of a deck of cards).
The best choices are chicken and turkey, baked, sautéd, stir fried, roasted, or grilled, however try to eat it without the skin.
Alcohol. From 1 to 2 drinks per day.
Drinking beer and wine is a part of Mediterranean culture, and in moderation, can provide you with B vitamins and antioxidants. However, it is important to emphasize moderation aspect, especially in you struggle with high blood pressure or if you are taking certain medications.
Nevertheless, general population is recommended to take no more than one drink for women (if not pregnant) or two drinks per men.
Remember, that one drink is equal to one 12-ounce beer, 4 ounces of wine, or 1.5 ounces of liquor, such as whiskey, vodka, brandy, etc.
What should I limit in my everyday diet?
Red meat. From 3 to 4 times per month.
Red meat is eaten in small amounts in Mediterranean countries. Try aim for only lean read meats, such as beef, pork, lamb and veal, the best free-range. Remember, that is better to eat red meat less often but consume high-quality produce.
Sweets.
Sweets as high in sugar foods has little part in Mediterranean diet, because they are full of refined sugar and can be a source of trans-fats, which together can affect your health. If you aim for dessert try to swap cakes and pastries for bowl of fresh fruit with some yogurt or instead of ice-cream choose frozen yogurt.
Tasty and healthy.
The Mediterranean Diet promotes healthy lifestyle through daily physical exercises, socialising and emphasising nutritious foods. Despite that, those choices mostly include Mediterranean origin, they can easily applied into modern dietary lifestyle what in turn might help to meet recommended daily intakes for energy, fats, carbohydrates, protein, and fiber, as well as minerals (calcium, sodium, and potassium).
Optimal nutritional status seems to be important determinant, when it comes to quality of life and disease risk. Thus, principles of Mediterranean Diet help to achieve that and prevent against high burden diseases, such as cardiovascular disease and diabetes, cancer and obesity. To discover this topic more check out second part of the article 'Stay healthy like Mediterranean'.
Additional resources
Mediterranean Food Guide. UW Health. Available at: Mediterranean Food Guide. Available here.
The Mediterranean Diet. Star Fine Foods. Available here.
Lăcătușu CM, Grigorescu ED, Floria M, Onofriescu A, Mihai BM. The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. Int J Environ Res Public Health. 2019 Mar 15;16(6). Available here.
Estruch R, Bach-Faig A. Mediterranean diet as a lifestyle and dynamic food pattern. European Journal of Clinical Nutrition. 2019, 72;1–3. Available here.
Romagnolo DF, Selmin OI. Mediterranean Diet and Prevention of Chronic Diseases. Nutr Today. 2017 Sep;52(5):208-222. Available here.
The Complete Mediterranean Diet Food and Shopping List. Olive Tomato. Available here.
Comments
Post a Comment