Is a balanced diet something we are born with?
Have you ever been to the Mediterranean?
If so, you would remember a warm, sun-drenched beach bordering a turquoise sea.
Then you would remember a seaside lunch consisting of: mussels and shrimps served with a salad of locally grown varieties and kale, sun-ripened tomatoes, cucumbers and peppers. All this is topped with natural olive oil and apple cider vinegar. For dessert, you will remember peaches bursting with natural sweetness. And maybe a few figs.
Welcome to the Mediterranean Diet (MD), packed with essential vitamins and nutrients.
And you know what? This diet is not a diet, but a set of guidelines for personalized, healthy eating and prevention.
The MD is not a weight loss plan, although you can lose weight if you follow it. Its main goal is health, health, health!
How Mediterranean people eat
For example, the eating habits of people living on the Mediterranean coast in France, Spain, Greece and Italy have influenced the development of the Mediterranean diet guidelines. Studies showed that these populations had lower low-density lipoprotein (LDL) cholesterol levels, fewer cases of hypertension and fewer people with non-communicable diseases (NCDs) such as diabetes and cardiovascular disease.
Studies found that the main diets in these countries were similar, and that each country had an additional cultural touch, such as feta cheese in Greece, brie and chèvre in France, and parmigiana and ricotta in Italy, to name a few.
Sunshine and rich soils produce fruits and vegetables that all bring out their properties; for example, here are some of the fruits and vegetables grown in the Mediterranean – and how they contribute to health:
- Tomatoes: anti-inflammatory
- Paprika: Antioxidants
- Garlic: acts as an antibiotic, medicine
- Olives: antioxidant, healthy fats
- Figs: calcium, magnesium, iron
But fruits and vegetables aren't the only healthy foods that make up this diet plan. The benefits of the sea can be found in seafood and fish; here are some heart-healthy examples:
- Mussels: Omega-3 fatty acids, iron
- Sardines: Omega 3, B-12
- Shrimp: Omega 3, amino acids
- Oysters: zinc, iron
The MD Plan
The World Health Organization (WHO) has defined MD as a healthy, sustainable dietary pattern.
U.S. News and World Report has voted the Mediterranean diet the healthiest diet for four years in a row, and reports that it is popular not only because it is one of the easiest diets to follow, promotes health and local produce, but because it can be adapted over time.
If you follow the Mediterranean diet, you should know that there is no calorie counting and no portion size. There are guidelines for food groups and how often these foods should be consumed. That's all. You are free to create your meal plan according to your tastes and needs. Or just make a few changes to the way you eat now.
The Mediterranean food pyramid
The above image of the MD pyramid says it all. There is no need for detailed explanations to follow the MD meal plan. Just read the pyramid. We find guidelines for a plant-based meal plan. The basis of each meal is fruits and vegetables and whole grains - this should also be an essential part of our diet. Fish and seafood should be consumed two to three times a week as they contain omega-three fatty acids that promote heart health. At the top of the pyramid are the meats. Red and white meat should be lean and consumed only once or twice a month. All processed meats or foods have no place in this meal plan.
Alcohol is allowed in moderation, i.e. one glass daily for women and two drinks for men.
But look at the non-food indications at the bottom of the pyramid. Sharing meals with others and socializing are part of physical and mental well-being - as is physical activity. The MD is synonymous with prevention.
health benefits
Even if you don't live near the Mediterranean, you can still reap the benefits of the MD. According to Johns Hopkins Medicine, this meal plan has a powerful effect. After conducting studies in Spain and the US with different groups, this diet has been proven to protect against early heart disease and reduce the risk of premature death by 80 percent.
“Our study shows us that you have control and power
to change the course of your health and your life.”
Haithan Ahmed, MD MPH
Johns Hopkins Medicine
You may be wondering how the MD produces such results. By controlling cholesterol levels and minimizing inflammation in the body - to name just a few of the results.
Because MD is not a diet, it is a user-friendly plan that can be adopted and adapted to personal tastes. To personalize this meal plan, choose the fruits and vegetables that are available in your area and that you enjoy. Don't like fish or seafood? Then replace it with beans or soy. The options are endless.
Now you know why the Mediterranean diet is sustainable for life. It's a way of life - not just a diet plan. Try it and enjoy optimal health and prevention.
Although it is best to get the vitamins and nutrients you need from whole foods, this is not always possible. In this case, it is advisable to supplement your diet to stay healthy – with high-quality supplements.
