T
heMediterraneandiet
isn’tatrendfadorset
offoodrules
It’sareal
foodapproachtohealthy
eatingthatembracesvarietyflavour
andnutrientrichfoods
Thediet
isbackedbyplentyofscientific
evidenceshowingthatpeoplewho
eataMediterraneandiettendtolive
longandhealthylives
TheMediterraneandietiscentredon
realminimallyprocessedfoodssuch
aswholegrainsplentyofplantfoods
suchasfruitandvegetablesaswell
asseafoodandfishyoghurtpulses
seedsandnuts
Healthyfatsincludingextravirgin
oliveoilnutsandseedsoilyfishand
dairyfoodslikeyoghurtareallincluded
ontheMediterraneanmenu
Extra
virginoliveoilfeaturesastheprimary
sourceoffatintheMediterraneandiet
–andnotjustbecauseittastesgreat
Seafoodandfishalsofeatureheavily
intheMediterraneankitchenoffering
ahealthierandmoresustainable
alternativetoredmeat
Whilesmallamountsofmeatcanbe
eateninthedietseafoodandfishare
attheheartoftheMediterraneandiet
alongwithplantbasedsourcesof
proteinsuchaspulsesnutsandseeds
TheMediterraneandietalsofeatures
plentyofunrefinedwholegrains
andotherfibrerichfoodssuchas
vegetablesandfruit
Thisplantbased
focusisagreatwaytogetlotsoffibre
intoyourdietfuelingyourbodywith
naturallyslowburningenergysources
LyndiCohenTheNudeNutritionist
AccreditedPractisingDietitian&
Nutritionistwwwlyndicohencom
THE SPANISH LIFESTYLE
Oliveoil
Usedliberallyasacookingmedium
andsplashedoverfinaldishesjust
beforeserving
Water&wine
Mostmealsareconsumedwithwine
–butusuallyonlyaglassortwo
anddrunkslowly
Excercise
TheSpanishlovetowalk–theyeven
haveaspecificverbpasearwhich
meansto“walkwithoutaparticular
destinationinmind
”
Fish&seafood
Lotsoffishincludingpreservedfish
isconsumed
Cannedtunaispopular
Fruit
Freshfruitisthepreferreddessert
andisalsoeatenthroughoutthe
dayasasnack
Wholefoods
Paellaiswildlypopularandisthe
perfectMediterraneandietdish–
itcontainswholegrains(rice)
seafoodorpoultryplentyofoliveoil
andvegetables
Antioxidants
Tomatoesandgarlicburstingwith
vitaminsandpowerfulantioxidants
areintrinsictothedietandareeaten
inlargequantities
THE GREEK LIFESTYLE
Fetta&yoghurt
Eatensparinglybutoftenthesedairy
productsareiconicGreekstaples
Tangyandfreshsheepandgoat’smilk
fettaislowerinfatthanothercheeses
andpackedwithnutrients
Fish&seafood
Smallfishrichinomegasuchas
redmulletandsardinesaswell
asoctopusarefavourites
Driedbeans&legumes
Broadbeanssplitpeaschickpeas
andlentilsarestaplenonmeat
proteinsourcesusedinsoups
stewsandsalads
Vegetables
Manydishesevenmaincoursesare
oftencomprisedofvegetablescooked
simplyinoliveoilwithplentyof
herbsandgarlic
Dessert
Usuallycomprisedoffreshfruitor
spoonsweets(fruitspreservedin
sugar)servedwithcoffee
Greekhoney
Ikarianislandersclaimthattheir
legendarywildpinehoneyisakey
totheirlongevity
Nuts
Pinenutswalnutsalmondsand
chestnutsareallincorporatedinto
manyGreekregionaldishes
THE FRENCH LIFESTYLE
Mealtimes
TheFrenchtendnottosnackthey
sticktothreemealsadayandarefine
withbeingalittlehungryinbetween
Skippingmealsisalsonotpartoftheir
diningregime
Lunch&dinner
Lunchismoreimportantthandinner
whichtendstobeafarlightermeal
Sociability
InsouthernFranceasinotherpartsof
theMediterraneanit’simportanttoeat
togetherthisincludesworkcolleagues
aswellasfamilies
Kids’food
There’sgenerallynospecialmenuor
separatemealsforchildren–kids
eatwhatadultsarehaving
Salads
thecheesecourse
Thewhole
nineyards
Water&wine
Havingwateronthetableisan
essentialpartofdiningevenwhen
drinkingwine
Portioncontrol
TheFrenchgenerallyaremastersof
smallportiondining
Evenwhenthey
indulgeintheirfamouspatisserieor
richcakesportioncontroliskey
#THEWEEKLYEATS
The Mediterranean Diet