A Brief Guide to the Mediterranean Diet

It's no new news that the Mediterranean diet is good for us, it's been in the media for years and presenting many benefits for our health but many of us will jug down the wine and splash a bit of olive oil on our meals without knowing why it is good for us. This is just a post to give you some information of the main points of a Mediterranean diet, which bits will benefit you and how they will benefit you.

Healthy fats

These are your oily fishes such as salmon, mackerel and tuna, plus olive oil, all of them are rich in omega 6 and omega 3 fatty acids. These type of fats are monounsaturated (the good kind) and have shown signs of being able to reduce inflammation, improve joint movement and reduce the risks of heart disease, plus lower your blood pressure. Around 2 servings of oily fish a week should do you good, and drizzle olive oil over your salads and pasta. Extra virgin olive oil is best uncooked as cooking it at a high temperature can destroy some of its most beneficial properties.

Reduced red meat

Now i'm not sure about how much red meat the average person eats as I really am not a fan anyway, but it's recommended that you stick to one serving per week and no more. The same goes for processed meats such as ham, bacon etc. Red meat does have benefits like being rich is iron and is also full of B12, a vitamin that helps build you DNA and can only be consumed from animal based sources. The Mediterranean diet does not mean eat a big mac each week though, go to your local butchers and get yourself a proper piece of meat, cook it to perfection and you'll enjoy real flavours.

Moderate wine intake

I thought that it was a stereotype that French people love wine but after living here for 6 months I can safely say there is a reason why the stereotype exists....they love it. But I can tell you they aren't going to their local Bargain Booze and picking up the cheapest bottle of red they can find and slugging down a bottle each before a night out. No, moderation is key. Red wine has shown signs of reducing the chances of heart disease and is full of flavanoids that are antioxidants and can help to reduce inflammation, but this is one glass in the evening, not a bottle. 

Veg, veg, veg ,veg 

I could keep writing the word because Mediterranean people tend to eat a hell of a lot of them. I really don't need to go into detail about the health benefits of fruit and veg because we all know they have an infinite amount and that you should try and eat as many as possible. Another thing about the med diet is that they get a variety of different flavours and colours into each meal, don't just stick to the vegetables you're used to, venture out and try and get at least 15 different fruit and veg each week. 

So there you have it, a simple guide to following the Mediterranean diet, make small changes to make a big difference and you'll be on the road to a healthier diet in no time. 


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