The Mediterranean diet is a healthy and balanced way of eating that is based on the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This diet emphasizes a variety of foods, including whole grains, fruits and vegetables, nuts, seeds, and legumes, as well as healthy fats, such as olive oil. Fish and poultry are also included in this diet, with red meat recommended only in small amounts.

The health benefits of the Mediterranean diet have been widely proven, largely due to its anti-inflammatory effects on the body: This includes:

• Being protective against chronic diseases like type 2 diabetes, heart disease and certain types of cancer₁
• Contributing to healthy aging and longevity by reducing the risk of dementia, Alzheimer’s disease and fractures from osteoporosis_2,3
• Improving symptoms of depression, indicating a positive effect on mental health_4,5.

Mediterranean Diet: Daily and Weekly foods. What you should be aiming for.

Food swaps to make your diet more Mediterranean

The Mediterranean diet is a delicious and nutritious way of eating that has been shown to offer numerous health benefits. By incorporating more whole foods, healthy fats, and limiting red meat and processed food, you can improve your overall health and reduce your risk of chronic disease.

Speak to our dietitian today if you would like more guidance on incorporating Mediterranean principles into your current diet.

References:

1. Martinez-Lacoba, R. et al. (2018) “Mediterranean diet and Health Outcomes: A systematic meta-review,” European Journal of Public Health, 28(5), pp. 955–961. Available at: https://doi.org/10.1093/eurpub/cky113.
2. Mazza, E. et al. (2021) “Mediterranean diet in Healthy Aging,” The journal of nutrition, health & aging, 25(9), pp. 1076–1083. Available at: https://doi.org/10.1007/s12603-021-1675-6.
3. Singh, B. et al. (2014) “Association of Mediterranean diet with mild cognitive impairment and Alzheimer’s disease: A systematic review and meta-analysis,” Journal of Alzheimer’s Disease, 39(2), pp. 271–282. Available at: https://doi.org/10.3233/jad-130830.
4. Jacka, F.N. et al. (2017) “A randomised controlled trial of dietary improvement for adults with major depression (the ‘smiles’ trial),” BMC Medicine, 15(1). Available at: https://doi.org/10.1186/s12916-017-0791-y.
5. Parletta, N. et al. (2017) “A Mediterranean-style dietary intervention supplemented with fish oil improves diet quality and mental health in people with depression: A randomized controlled trial (HELFIMED),” Nutritional Neuroscience, 22(7), pp. 474–487. Available at: https://doi.org/10.1080/1028415x.2017.1411320.