The Mediterranean Diet
Want to live a longer healthier life? Don’t restrict entire food groups. Be balanced.
The Mediterranean approach to eating, places emphasis on small portions and freshness as well as the pleasure of eating. It also meets another important Food guideline: Have fun: eat with enjoyment and gratitude to feel nourished.
8 ways to adopt a Mediterranean lifestyle (without moving to the French Riviera)
1) Have generous amounts of vegetables daily, including green leafy vegetables.
2) Use healthier fats such as olives, olive oil, nuts and avocado.
3) Include legumes such as chickpeas, lentils, hummus on a regular basis.
4) Include more fish and eat less red meat.
5) Include healthier plant based fats such as monounsaturated fat from olives, nuts, avocado and their oils.
6) If you choose to drink, choose red wine (just a glass, 2 at most).
7) Get moving – be more active.
8) Enjoy more fresh foods prepared at home. Take time to relax and de-stress as well as enjoy meals with others.
A typical Mediterranean day would look like this…
- BREAKFAST: A bowl of fresh fruit topped with Greek yoghurt and a handful of almonds
- LUNCH: A selection of crudités and with dips such as hummus, guacamole and tzatziki served with minted barley salad.
- SNACKS: A small handful of nuts, fruit, yoghurt, cheese or olives
- DINNER: Grilled fish and roasted veggies. Large green salad and an optional glass of red wine
An easy Mediterranean light meal idea (This recipe serves one and provides about 1200 kJ)
Cucumber Chickpea salad
In a small saucepan, toss 1/3 – ½ tin (400 g) chickpeas, drained, with ¼ t cumin; ¼ t cayenne pepper and 1 t oil. Place into a non-stick saucepan and fry for a few minutes until they start to brown. Set aside to cool. Mix 1 C cucumber, peeled, sliced, and quartered with the chickpeas. Top with ¼ – ½ round feta cheese, crumbled.