Are you in that season where health has become a concern you want to face right away? You’ve been searching, seeking how to maintain your health, but are clueless about where to begin. If you want to start eating healthily, you can start with the easiest and most sustainable option- the Mediterranean diet. Based on the locals in the Mediterranean Sea, this is the type that is less strict on food choices, but more on lifestyle switch, more colours and flavours, and long-term health benefits.
For Aussie over consumers who work high-pressure lives, increasing food costs, and poor health, such as heart disease or Type 2 diabetes, eating a Mediterranean-style diet can mean simplicity and wellness. No wonder that it’s one of the world’s healthiest diets.
So, here’s how to be a Mediterranean on a diet- what to eat, what not to eat, and how to make this diet fit your living in Australia.
The Mediterranean diet is not a fleeting fad or short-term cleanse. It is a centuries-old pattern of eating that has been repeatedly associated with improved heart health, enhanced brain function, less inflammation, and even increased longevity.
Unlike fad diets, it’s not about restriction. Fresh veggies, whole grains, nuts, legumes, fish, and olive oil, with a bit of dairy and the odd glass of red wine (if that’s your thing).
This diet not only has the support of decades worth of research, including from organizations like the Cleveland Clinic and Harvard Health, but it’s also extremely accessible, particularly here in Australia, where we have easy access to a vast array of fresh vegetables, fruits and seafood.
If you’re wondering where to begin, start by shopping at the perimeter of your supermarket, that’s where the whole, minimally processed foods tend to be.
Here’s what to load your trolley with:
1. Fresh Fruit and Vegetables
Aim to make these the bulk of every meal. Tomatoes, spinach, broccoli, zucchini, eggplant, oranges, berries, apples and grapes are just a few of the staples.
2. Whole Grains
Swap white bread or rice for whole grain varieties like brown rice, oats, quinoa, barley and whole meal bread. These have release energy which is slow but keeps you fuller for longer.
3. Healthy Fats
Extra virgin olive oil forms the foundation of the Mediterranean diet. It contains healthy monounsaturated fats for your heart. Avocados, olives and certain nuts are also included.
4. Lean Proteins
Fish is a success, mainly oily fishlike mackerel, sardines, and salmon. Two portions per week is the aim. Eggs, pulses (chickpeas and lentils), and some chicken also help toward an even plate.
5. Dairy in Moderation
Opt for natural yoghurt, milk, and cheese in moderation. Better without added flavourings or sugar.
6. Herbs and Spices
Oregano, rosemary, thyme, garlic and cinnamon are not only delicious, they’re also antioxidant rich. The diet uses less salt and more of these herbs to flavor.
7. Red Wine (Optional)
A glass of red wine with the dinner course is common in classic Mediterranean cultures , but never obligatory. If you’re abstinent, don’t feel you have to begin.
The Mediterranean diet does not rule out any food group entirely but advises limiting the following:
1. Processed Foods
Refrain from highly processed foods such as chips, breakfast cereals sweetened with sugar, ready-to-heat frozen dinners and lollies. They contain high trans fats, added sugars, and salt intake.
2. Red Meat
You shouldn’t cut out red meat completely but eat it no more than once a week. When you do eat it, use low-fat cuts and have a smaller portion.
3. Refined Grains and Sugars
White bread, white rice, cakes and fizzy drinks are to be reserved for the occasional treat, not your regular diet.
4. Butter and Margarine
Replace butter or margarine with olive oil in cooking or dressing preparation. The health benefits are a no-brainer.
Changing does not equal clearing your cupboard overnight. Here are some useful tips for making a smooth transition:
1. Start small
Start with introducing one Mediterranean-type meal a day, such as a salad filled with veggies topped with grilled salmon and dressing made from olive oil. Work your way up from there.
2. Buy Seasonal
Australian farmers’ markets always have the best place to source seasonal fruits and veggies at affordable prices. And the fresher produce = more nutrients and flavour.
3. Plan Ahead
Preppier meals at a higher level also keep the urge for takeaway at bay. Prepare a large pot of lentil soup or a week’s worth of hummus.
4. Simple Swaps
Have wholemeal bread instead of regular bread, replace your standard snack with a serving of almonds, or reach for herbs rather than salt. Small substitutions make a difference.
5. Engage the Family
This diet is not limited to the adult population. The Mediterranean diet is kid-friendly and family-approved when meals are tinted and flavorful.
The Mediterranean diet has been extensively studied and has been attributed to many health benefits, including:-
It’s also linked to a better quality of life and reduced incidence of certain cancers since it emphasizes whole foods and antioxidants.
The second most inviting thing about the Mediterranean diet is that it’s about sharing and enjoyment, and not food. Food is social. Eating leisurely, being present, and enjoying food are as valuable as what one eats.
No calorie counting, macro tracking or meal replacement needed. Only whole foods and simple meals are made with love.
It does not require you to spend too much on diet, and to be a genius to learn about the proper diet that will benefit your overall well-being. A little planning, mindful grocery shopping, and a strong desire to eat more natural food can make you part of this tasty and heart-healthy lifestyle.
We at Little Lamb Burpernqary believe that food is the best method to power up your wellbeing from the inside out. Whether you’re just starting on your path to healthy eating or want to add easy, sustainable tweaks, we’re here to guide you every step of the way, one healthy bite at a time.
