T
he Mediterranean diet
isn’t a trend fad or set
of food rules
It’s a real
food approach to healthy
eating that embraces variety flavour
and nutrientrich foods
The diet
is backed by plenty of scientific
evidence showing that people who
eat a Mediterranean diet tend to live
long and healthy lives
The Mediterranean diet is centred on
real minimally processed foods such
as wholegrains plenty of plant foods
such as fruit and vegetables as well
as seafood and fish yoghurt pulses
seeds and nuts
Healthy fats including extra virgin
olive oil nuts and seeds oily fish and
dairy foods like yoghurt are all included
on the Mediterranean menu
Extra
virgin olive oil features as the primary
source of fat in the Mediterranean diet
– and not just because it tastes great
Seafood and fish also feature heavily
in the Mediterranean kitchen offering
a healthier and more sustainable
alternative to red meat
While small amounts of meat can be
eaten in the diet seafood and fish are
at the heart of the Mediterranean diet
along with plantbased sources of
protein such as pulses nuts and seeds
The Mediterranean diet also features
plenty of unrefined wholegrains
and other fibrerich foods such as
vegetables and fruit
This plantbased
focus is a great way to get lots of fibre
into your diet fueling your body with
naturally slow burning energy sources
LyndiCohenTheNudeNutritionist
AccreditedPractisingDietitian&
Nutritionistwwwlyndicohencom
THE SPANISH LIFESTYLE
Oliveoil
Used liberally as a cooking medium
and splashed over final dishes just
before serving
Water&wine
Most meals are consumed with wine
– but usually only a glass or two
and drunk slowly
Excercise
The Spanish love to walk – they even
have a specific verb pasear which
means to “walk without a particular
destination in mind
”
Fish&seafood
Lots of fish including preserved fish
is consumed
Canned tuna is popular
Fruit
Fresh fruit is the preferred dessert
and is also eaten throughout the
day as a snack
Wholefoods
Paella is wildly popular and is the
perfect Mediterranean diet dish –
it contains whole grains (rice)
seafood or poultry plenty of olive oil
and vegetables
Antioxidants
Tomatoes and garlic bursting with
vitamins and powerful antioxidants
are intrinsic to the diet and are eaten
in large quantitiesTHE GREEK LIFESTYLE
Fetta&yoghurt
Eaten sparingly but often these dairy
products are iconic Greek staples
Tangy and fresh sheep and goat’s milk
fetta is lower in fat than other cheeses
and packed with nutrients
Fish&seafood
Small fish rich in omega such as
red mullet and sardines as well
as octopus are favourites
Driedbeans&legumes
Broad beans split peas chickpeas
and lentils are staple nonmeat
protein sources used in soups
stews and salads
Vegetables
Many dishes even main courses are
often comprised of vegetables cooked simply in olive oil with plenty of
herbs and garlic
Dessert
Usually comprised of fresh fruit or
spoon sweets (fruits preserved in
sugar) served with coffee
Greekhoney
Ikarian islanders claim that their
legendary wild pine honey is a key
to their longevity
Nuts
Pine nuts walnuts almonds and
chestnuts are all incorporated into
many Greek regional dishesTHE FRENCH LIFESTYLE
Mealtimes
The French tend not to snack they
stick to three meals a day and are fine
with being a little hungry in between
Skipping meals is also not part of their
dining regime
Lunch&dinner
Lunch is more important than dinner
which tends to be a far lighter meal
Sociability
In southern France as in other parts of
the Mediterranean it’s important to eat
together this includes work colleagues
as well as families
Kids’food
There’s generally no special menu or
separate meals for children – kids
eat what adults are having
Salads
the cheese course
The whole
nine yards
Water&wine
Having water on the table is an
essential part of dining even when
drinking wine
Portioncontrol
The French generally are masters of
smallportion dining
Even when they
indulge in their famous patisserie or
rich cakes portion control is key#THEWEEKLYEATS
The Mediterranean Diet