Mediterranean Diet
As usually happens when I bump into someone the conversation always leads on to food! We got talking about the Mediterranean Diet (MD), but my pal dismissed it as an unrealistic diet to follow especially being based in the UK which inspired me to write this short piece and share how easy it is to follow this dietary pattern. I use the word ‘pattern’ to stress the importance, that although this diet has its roots in olive tree-growing countries of the Mediterranean, it’s the characteristics of a high consumption of vegetables, fruit, legumes, unprocessed cereals; with low intake of meats and dairy products; moderate consumption of fish; along with a high intake of unsaturated fats such as olive oil. With that in mind, let me share with you some of reported health benefits and also how easy it is to adopt here in the UK.
This dietary pattern offers numerous health benefits, however, while lifestyle factors like physical activity also play a key role, I will focus solely on the diet here. It’s not surprising this pattern is celebrated with over 13 thousand scientific studies, an accreditation by UNESCO to protect its heritage to humanity in 2010, and being recognised for its sustainable values to protect people and the planet.
Looking at the reported health benefits such as weight loss for example, a study reported that the MD was the stand-out diet in terms of maintaining weight loss after a 12 month follow up when compared to 14 other weight loss diets. This can be related to the higher content of unsaturated fats and lower intake of saturated fats which have been known to increase visceral fats, those situated around our internal organs. Around 90-95% of all cancers are influenced by our environment and/or lifestyle, with the remaining 5-10% attributable to our genetics. Studies from the US indicate that up to 35% of cancer-related deaths may be associated with dietary factors. Furthermore, a systematic review and meta-analysis of observational studies reported a 10% reduction in overall risk of cancer mortality from the highest adherence to MD. Benefits of the MD were associated lower risk factors such as high blood pressure, impaired fat and glycaemic biomarkers which are also associated with cardiovascular disease. The high fibre intake from the MD can benefit our gut microbiome by increasing its diversity of beneficial bacteria thus improving metabolites that help regulate our immune function and reduce inflammation. Sounds great
The macronutrient breakdown in the Mediterranean diet generally looks like this:
50% Carbs/ 30% Fat / 20% Protein
Carbohydrates: which make up a significant portion of the Mediterranean diet, coming from whole grains, fruits, vegetables, legumes, and some dairy products. The exact percentage of calories from carbohydrates may vary, but they are usually the primary source of energy in this diet.
Fat: The Mediterranean diet is rich in healthy fats, especially monounsaturated fats from olive oil and avocados. Nuts, seeds, and fatty fish also contribute to the fat content. The percentage of calories from fat in the Mediterranean diet is moderate, typically around 30% to 35% of total daily calories.
Protein: Protein intake in the Mediterranean diet is moderate, coming from sources such as fish, poultry, legumes, nuts, seeds, and some dairy products. The percentage of calories from protein is generally around 15% to 20% of total daily calories.
It's important to note that the Mediterranean diet is not a strict or prescriptive diet plan but rather a flexible and sustainable way of eating. The focus is on consuming a wide variety of foods that are rich in nutrients and promoting a healthy lifestyle that includes regular physical activity, social engagement, and mindful eating. For an easy 7-day meal plan which includes recipes, a nutritional breakdown and shopping list of ingredients click here.
This meal plan is designed to provide approximately 2000 kilocalories per day. If you have specific dietary requirements or health conditions, please contact me to discuss a personalised customised Mediterranean Diet plan tailored to your needs.
