The Mediterranean Diet

Recently I attended a webinar on the health benefits of the Mediterranean Diet. Research, presented by the Primary Care Dietitians' Association (PCDA) was shared, suggesting this diet or perhaps more accurately lifestyle can help reduce your risk of inflammation and certain cancers. Additionally, it can have a positive impact on mental health, reduce the risk of cognitive decline and Alzheimer’s, improve blood sugar, blood pressure and cholesterol. It’s a win, win! So start today living and eating more like a Mediterranean! Make these positive lifestyle changes and reap the health benefits.

  • Enjoy meals with family and friends

  • Choose homemade, whole foods more often

  • Limit processed foods

INCLUDE MORE FRUITS & VEGETABLES

  • Include a variety of colourful vegetables and fruits on a daily basis

  • Aim daily for a half plate of vegetables at lunch and supper

CHOOSE HEALTHY FATS

  • Use olive oil as your key fat source - cook, bake, marinade and make salad dressings with it.

  • Use butter, coconut oil and other saturated fats less often

  • Include fish at least 2 times per week, especially fatty fish like salmon, trout, sardines and herring

  • Include a small handful of unsalted nuts or a serving of natural nut butter each day

  • Avoid processed meats like sausages, deli meats and bacon; limit red meat to 1-2 times per month

FOCUS ON FIBRE

  • Aim for high fibre foods like vegetables, fruit, whole grains, nuts, seeds and legumes

  • Choose whole grains like large flake oats or steel cut oats, barley, brown rice, quinoa

  • Use legumes (beans/lentils/chickpeas) more often as meat alternatives

BE PHYSICALLY ACTIVE EACH DAY

Walk, jog, cycle, swim, skip. Try to 150 minutes of moderate exercise a week

Include resistance activities at least 2 times per week. ie weight lifting, body weight activities etc.