Diet and Nutrition

One of the surprising aspects of diet and nutrition is the Mediterranean diet.  The Mediterranean diet is not an actual structured diet where it has been written down and made into a diet and nutrition cookbook, but it is a way of life and based on the traditional foods eaten by people living in the Mediterranean region, especially Greece.

The diet includes:
• Olives and olive oil
• Whole grains, mostly in bread and cereal rather than pasta
• Very little red meat
• Fish and seafood
• Cheese and a little milk
• Lots of vegetables and fruit
• Legumes and nuts
• Red wine.

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Although the diet tends to be high in fat, it is thought that the use of olive oil instead of other types of fat, that keeps your arteries in tip top shape.

The diet is also very high in fibre and antioxidants from the vegetables, nuts and legumes and low in saturated fat.  Very little red meat is eaten and dairy products are limited to mainly cheese and yogurt.

The following is a diet and nutrition guideline to get you started on this healthy way of eating.

Olive oil should be the only oil you have in your kitchen.  You can cook with it, create a salad dressing with it and instead of butter, dip your bread in it.

Vegetables.  One of the most important aspects of the Mediterranean diet is the volume of vegetables eaten on a daily basis.

Wholegrains.  Eating wholegrain breads, pasta and cereals are high in fibre and taste just as good as the refined foods.

Chicken and fish, not red meat, should be the protein staple of this diet.  Very little read meat is eaten and fish is a huge part of the protein consumed.  Eggs are also an acceptable protein source and can be used in many ways.  The main thing to remember is to avoid deep frying.

Legumes have lots of fibre and can be a great addition to meals and especially salads.  Nuts are a great snack, so get stuck into brazil nuts, walnuts and cashews.  There are many exciting ways to incorporate legumes and nuts into this diet and nutrition regime.

Yogurt and cheese are a large part of the Mediterranean diet, especially cheese, and it gives you the daily amount of calcium that we all need for our bones.

Water is an important part of any diet and daily activity.  A minimum of six glasses of water should be consumed on a daily basis.

Red wine is also part of the Mediterranean way of life but of course it is to be consumed in moderation.  Two glasses of red wine per day is full of antioxidants and very good for your heart.  Just remember that it is not advisable to drink red wine or any alcohol if you are pregnant, under age or driving a vehicle or using machinery.  You don’t want to be a danger to yourself or others after consuming alcohol.

So perhaps changing your diet and nutrition habits to a Mediterrean type of diet could not only broaden your horizons in trying different types of food, but is also going to make you healthier in the long term.