The Mediterranean Diet

The Mediterranean diet describes the diet followed by those living in the countries surrounding the Mediterranean Sea.  Over the last few years it has become impossible to ignore that some countries have increased rates of obesity while other countries are as healthy as ever getting health benefits from their daily diet.

                                                  

Eating the Mediterranean style may not only help you to shed a few kilos (by cutting fats, refined carbs and processed foods) and keep your heart healthy but is extremely tasty too.

Basics and benefits of the Mediterranean diet:

1.       Replacing fatty meat cuts with oily fish at least twice a week. This leads to the replacement of saturated fats with unsaturated fats which reduces your total cholesterol as well as LDL (bad cholesterol)

2.       Eat mostly plant based foods such as fruits, vegetables, whole grains and legumes. This will :

-          Replace salt and fat laden food in your daily diet.

-          The fruit and vegetables will reduce high blood pressure with the help of Potassium and Magnesium.

-          Increase fiber in your diet keeping you fuller for longer, help normal gut functioning and lower cholesterol

3.       Replacing saturated fats such as butter with healthy extra virgin olive and/or canola oil. Even bread is merely dipped in olive oil rather than spread with butter and jam as many of us do.

4.       Foods are full of flavor by using herbs instead of spices, decreasing the salt content of the diet.

5.       Moderate consumption of red wine is known to fight heart disease.

Tips from the GLD to incorporate the Mediterranean habits into your daily diet:

1.       Eat at least 5-a-day of colorful fruits and vegetables. Fruits can be used as snacks while vegetables can form the basis of main meal.

2.       Snack on plain, unsalted nuts. A closed handful would form a snack portion. Choose almonds, walnuts and pumpkin seeds.

3.       Use very little fats and when using fats, use only olive oil in its uncooked state.

4.       Add flavor with lemon juice, garlic, tomato and loads of fresh herbs to keep the salt intake low.

5.       Eat fatty fish such as salmon, tuna and sardines at least twice per week.

6.       Have a glass of wine. No more than 1 glass (130ml) for females and no more 2 glasses for males per day

5 Ways to Get Your 5-a-Day

One of our followers, the darling Mamolemo Nkosi, recently told us that she finds it difficult to get in her 5-a-day. To be honest, most people (even dietitians!) fall short of the 5-a-day goal. From the time we were children our parents have been trying to get us to eat our veggies, and only now, as adults fully responsible for our own health and well-being, we understand that they weren’t doing it to torture us.

It is recommended that we eat at least 5 portions of fruit and vegetables per day. However, finding ways to include them in your daily diet can become difficult. Here are some creative tips to ensure you reach your 5-a-day. (And no- the cherry on your chocolate ice-cream sunday, carrot cake or banana loaf DO NOT count as increasing your fruit and vegetable intake.  Nice try though!)

1.       Snacks

• Instead of high fat, nutrient poor snacks such as crisps, chocolates and muffins, add a fruit and/or vegetable as your mid-morning or afternoon snack. The naturally sweet fruit will help satisfy your sweet tooth.
• Dip crudités such as baby corn, sugar snaps, cocktail tomatoes carrot or cucumber sticks into low-fat hummus.
• Cut an apple into wedges and dip into low fat yoghurt.
• Prepare a colourful and exciting fruit salad from a variety of fruits such as oranges, pineapple, kiwi, strawberries, blueberries, mango, etc
• Make a fun fruit kebab with large pieces of your favourite fruit. Dip into low-fat yoghurt if desired, or drizzle lightly with melted chocolate as a treat.
• Add small fruits such as blueberries, raspberries and strawberries to yoghurt.
• Pack some dried fruit in your handbag to nibble on during the day. Eat in moderation though as dried fruit is higher in energy then fresh fruit.
• For a healthy dessert treat, bake apples or pears by sprinkling with cinnamon and serving with sultanas or chopped nuts.

2.       Smoothies

• The smoothie is very popular amongst the health conscious eater in search of the good life.
• Prepare your own smoothie blending your favourite fruits with non-fat/low-fat yoghurt or milk.
• Most smoothies work well with using banana as a base, and then adding your favourite or a seasonal fruit. Add ice cubes on a hot, summer’s day.  Add cinnamon or a dash of vanilla essence for added flavour.

3.       Salads

• Probably the most obvious source of vegetable intake is the good old garden salad. Salads need not be dull and boring, and merely requires some creativity.
• Use interesting salad greens such as Swiss chard, rocket, bak choi and baby spinach. Add your favourite vegetables such as green peppers, red onions, carrots, celery, baby corn, etc.
• Add a protein to your salad, such as lean grilled chicken breast strips, a boiled egg, some lean biltong slices, or legumes such as chickpeas and beans.
• For some healthy fats, drizzle your salad with olive or avocado oil, two teaspoons of pumpkin seeds or nuts, a few slices of avocado.
• Who says salads are to be restricted to only vegetables? Add fruits such as mango, strawberries and oranges to your vegetable salads for an interesting sweet twist.

4.       Soup

The iciness of winter leaves most people wanting warm, heartful foods to fill their stomachs. A hearty vegetable soup is the best way to increase your vegetable intake. Whether you prefer a chuncky vegetable soup such as minestrone, or smooth vegetable puree, get creative in the kitchen with vegetables to increase your vegetable intake.

5.       Swop your starches

• Swop high energy starches such as pasta, rice and potatoes with the equivalent amount of vegetables on your dinner plate.
• Load up on vegetables such as carrots, broccoli, cauliflower, patty pans, spinach, and sweet peppers in place of their high carbohydrate counterparts such as potato, sweet potato, pumpkin, butternut, corn and peas.
• Make a healthy stir fry using diced and sliced vegetables cooked on high heat for a few minutes with just a dash of canola oil. Add grilled lean chicken or chick peas.

Above all, be creative and try different fruits and vegetables to prevent you from getting bored. Go for fruits in season, and always eat for colour by selecting a variety of colours. A colourful and varied diet will ensure you’re getting various nutrients from all sources.

Next, we’ll have a look at portion sizes of fruits and vegetables. What counts as a serving? Also, look out for some fabulous fruit and vegetable recipes, coming soon to the Good Life!