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MEDITERRANEAN DIET AND ITS BENEFITS

Mediterranean diet is probably the healthiest diet one can follow. There are hundreds of studies that prove the multiple benefits of mediterranean diet to our health.

 

But what exactly is the mediterranean diet?

 

It’s a diet inspired by the eating habits of Greece and Southern Italy in the 1950s. But it was in 1993, that the Harvard School of Public Health and the World Health Organisation developed a nutrition guide called the mediterranean diet pyramid which includes the foods one should consume. At the base of the pyramid are placed the foods that must have high frequency in our diet and as you go upwards, the frequency is diminished, but still, in the pyramid there are foods that one should consume in order to be healthy.

 

The mediterranean diet includes fruits and vegetables, whole grains, nuts and of course, extra virgin olive oil, which must be consumed on a daily basis. Poultry, eggs, fish, cheese and yogurt should be consumed often or at least two times per week and red meat and sweets less often or once per week.

 

This diet plan promotes good health and longevity; studies have shown that mediterranean diet helps reduce the risk of heart disease, cancer, diabetes, osteoporosis while it promotes mental health, it helps fight depression, manage your weight and if combined with exercise and a healthy living in general it may even help you live longer.

 

What makes the mediterranean diet so healthy is that it’s high in healthy fats and whole, slightly processed foods, moderate in proteins and low in sugars. And exactly these, are the healthy eating habits suggested by health experts around the world.

 

Start eating the mediterranean way by making small changes to your eating habits.

  • use extra virgin olive oil instead of butter in your cooking, it’s healthier and if you use a high quality olive oil it will elevate the taste of your meals
  • eat fruits (ex. apple, banana) as a snack, they don’t need preparation and they cost less than other snacks
  • choose whole grains bread and pasta instead of the refined ones
  • eat low fat dairy
  • put colour in your lunch and dinner by using a variety of vegetables