You know those social media people who are like:

“Don’t go on a diet!!”

Well, I’m one of those people, and it’s kind of a confusing thing to say. Because the truth is, the word “diet” actually means an individual’s habitual food choices. We then also use the word “diet” to describe a prescriptive way of eating that an individual can try to follow. Like a “fad diet” or “keto diet”.

Anyway, I’m all for NOT doing prescriptive ways of eating, especially ones that are extreme or restrictive, because for most people, these are difficult, stressful, and unhealthy to follow, especially long-term.

However, if you do want to follow a “diet”, because you feel you need some structure, you should follow the Mediterranean diet. It’s the best one.

Not only does it have a large amount of research to back it up, the research is very positive, showing it to be beneficial to many aspects of our long-term health, both physical and mental.

Benefits include:

  • Improving heart health
  • Reduced risk of developing diabetes
  • Improving blood glucose control for those who have diabetes
  • Reduced risk of developing some types of cancer and improved survival rates for diagnosed cancers in conjunction with conventional medical treatment
  • Reduced blood pressure and cholesterol
  • Reduced risk of cognitive decline, including Alzheimer’s and dementia
  • Increased life expectancy

The diet’s benefits come from multiple factors in the overall dietary pattern rather than a specific food. So it’s not the red wine guys. Sorry. The combination of foods (and thus nutrients) gives this diet its health-promoting abilities.

Plus, the diet doesn’t have to be followed perfectly to get benefits. Research shows that every 2 points higher on a scoring system for adherence to the Mediterranean Diet can result in some reduction in overall risk factors. This means that while the closer a person follows it the more health benefits there are, there is still some benefit even if you aren’t doing it perfectly.

I like a diet that “works” even when you don’t follow it perfectly! What other diet can claim that?

What foods make up the Mediterranean diet?

Following the Mediterranean diet is more than just what you eat, it’s a lifestyle as well, with many facets. Remember, it’s not that there are one or two “magical” foods in this diet, it’s the dietary pattern OVERALL that enables this diet to provide adequate nutrients and energy to the body.

The Mediterranean diet is characterised by:

  • a high intake of fruit & vegetables, you’d eat them raw and cooked, fresh and delicious!
  • an emphasis on protein from plant-based sources such as legumes, whole grains, nuts, and seeds;
  • inclusion of “healthy” fats mainly from extra virgin olive oil, as well as from avocado, nuts, seeds, and seafood;
  • a moderate intake of dairy products;
  • a moderate intake of fish and seafood;
  • a low intake of red meats;
  • a low to moderate intake of poultry and eggs; and
  • a moderate intake of red wine, usually in social settings and with meals.

The great thing about this dietary pattern is that it’s the principles that promote health, rather than the diet itself. Principles like:

  • being mostly plants;
  • rich in whole foods;
  • offers high variety;
  • no ridged rules or restrictions; and
  • family and social eating.

We understand that changing your eating habits is difficult, so we’ve created a program called ‘Nourish Your Body’ which steps you through the key principles of healthy eating and helps you put it into practice in your everyday life. Check it out!