![]() Poultry and eggs are also eaten a few times a week, though perhaps less often than fish.ĭairy products such as yoghurt and cheese are also eaten regularly in moderate portions. White fish is particularly low in calories while being a good source of protein, and oily fish as previously mentioned is also an important source of healthy omega-3 fatty acids. The most prominent source of animal protein is fish, rather than meat. If you find you eat the same carbohydrate for most meals (bread, for instance), try to invest in breads made with different grains such as rye, barley, millet or oats. Don’t be afraid to base your meals around a starchy carbohydrate, but go for a wide variety of whole grains where possible as they contain more fibre and they’re better for your heart and digestive health. In Italy, for example, pasta, bread and rice make up a significant part of the daily diet. Eating potatoes with their skins on is a better way to get the fibre and nutrients in potatoes.Ĭarbohydrates, demonised by some, are a big component of the Med diet. But the Mediterranean diet includes about 3-4 portions per week. Potatoes get a bad reputation, as they are not included in our five-a-day and are often fried or processed. Potatoes are also part of the Mediterranean diet, which may surprise some. In Mediterranean countries, fruit is often eaten as dessert instead of a sugary treat – one habit worth adopting. Five different fruit and veg each day is a realistic goal, but more is no bad thing. The NHS Eatwell guide recommends that fruit and vegetables should make up about one third of your diet, which is a solid starting point. Ideally, fruits and vegetables should be minimally processed whole foods. The Mediterranean diet involves eating a wide variety of seasonal, fresh fruit and veg – although this can be frozen, tinned or dried. ![]() Whole fruits and vegetables form the backbone of any healthy diet. So, how can you make your diet more Mediterranean? The Western diet is associated with poorer health. However, the National Diet and Nutrition Survey (NDNS) shows that people in the UK tend to fit a diet pattern called the Western diet, with high consumption of red meat, processed food, sugar and saturated fats, and limited amounts of fruit and vegetables. The NHS’s own Eatwell Guide is guided by many of the principles of the Mediterranean diet. Over years of study, with mutiple populations in different Mediterranean countries, they noticed that people who conformed more to this traditional diet displayed: ![]() The Mediterranean diet was initially created as a concept by scientists studying the health of people living in southern Europe and whether their diet was an important factor. It also includes a moderate amount of dairy (cheese and yoghurt mostly) and limited consumption of meat and saturated fat, such as butter. This diet typically includes plenty of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish, unsaturated fats such as olive oil. ![]()
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