The Mediterranean Diet. 

Nutrient filled food is a powerful health booster for example whole grains, fruit and vegetables are packed with fibre, which aids in regulating blood sugar and slows digestion. Monounsaturated fats found in olive oil, fish and nuts have anti-inflammatory effects which can help fight heart disease.

It is never too soon or too late to adopt a new diet, it has been found middle-age people that adopt the Mediterranian diet age healthier due to lowering inflammation and oxidative stress both systemically and within the central nervous system. Other benefits could also be improving glucose metabolism and insulin sensitivity wich and lower the risk of Type 2 Diabetes. 

Elements of a Mediterranean-type diet: 

  • Base every meal on fruits, vegetables, whole grains (whole wheat bread, brown rice, quinoa and bulgur), olive oil, beans, nuts, legumes (lentils, dried peas and beans), seeds, herbs and spices.

  • Eat fish at least twice a week.

  • Eat moderate portions of cheese and yoghurt daily to weekly.

  • Eat moderate portions of poultry and eggs every two days or weekly.

  • Eat red meat sparingly or limit to three-ounce portions.

  • Drink plenty of water each day, and drink wine in moderation—no more than one (5-ounce) glass a day for women, two glasses per day for men.

 

To jump-start your effort, here are five tips:

  1. Sauté food in olive oil, not butter.

  2. Eat more fruits and vegetables by having them as a snack or adding them to other recipes

  3. Choose whole grains instead of refined bread and pasta

  4. Substitute a fish meal for red meat at least twice per week

  5. Limit high-fat dairy by switching to skim or 1% milk from 2% or whole.

It also helps to make small swaps for foods you’re already eating. For example, instead of using mayonnaise on your sandwich, try a hummus spread. 

Example Diet

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Breakfast 

Mushroom & Asparagus Omelette 1 serving. Ready in 15 min.

 

Ingredients

  • Raw Egg, 3 egg (129 g)

  • Asparagus, Fresh, 4 spear, medium (5-1/4" to 7" long) (64 g)Onion, Fresh, 2 tbsp chopped (20 g)

  • Coconut Oil, 1 tbsp (13 g)

  • Black Pepper, 1 teaspoon (2 g)

  • Mushrooms, Fresh, 1 cups (97 g)

 

Instructions/Preparation

  1.  Heat the oil in a non-stick pan,

  2. Chop the onion into tiny pieces.

  3. Add the onion to the pan at medium heat. Cook for 2 minutes stirring frequently.

  4. Chop each asparagus spear into 3 or 4 pieces. Add the pieces to the pan.

  5. Chop the mushrooms and add to the pan.

  6. Crack the eggs into a bowl and beat with a fork or mixer until mixed.

  7. Add the eggs to the pan, spreading the mix evenly over the pan's surface. The mix should form a circle.

  8. Cook the egg omelette at medium heat for 3–4 minutes without stirring the eggs (or the omelette will break into scrambled eggs).

  9. Optionally, add a dash of black pepper.

  10. Cook for another minute. Then, try to fold the omelette so that it closes in a semi-circle shape (as shown in picture).

  11. Serve and eat whilst hot.

 

Extra comments/notes
If your omelette breaks whilst cooking it is not a problem. You can scramble the eggs and have an equivalent dish.

Lunch 

Pasta with pesto vegetables and olives 1 serving. Ready in 20 min.

 

Ingredients

  • Whole Wheat Pasta (or GF pasta i.e. chickpea pasta)

  • 2 cup farfalle (162 g)

  • Pesto, 1 tbsp (16 g)

  • Olives, 10 small (32 g)

  • Tomato, Fresh, 1 small whole (2-2/5" dia) (91 g)

  • Arugula, 1 cup (28 g)

  • Red Pepper, 1 oz (28 g)

 

Instructions/Preparation

  1.  Boil the pasta for 12–15 minutes or as indicated in the packaging.

  2. Chop the tomato and red pepper into small pieces.

  3. Drain excess water from the pasta once cooked and serve on a plate.

  4. Mix the pasta with the pesto, olives, tomato, red pepper, and arugula leaves.

Dinner 

Codfish rice with tomato 2 servings. Ready in 35 min.

 

Ingredients

  • Olive Oil, 1 tablespoon (15 g)

  • Onion, Fresh, 1 small (70 g)

  • Tomato, Canned, 1 can (400 g)

  • Garlic, 2 garlic clove (8 g)

  • Fresh Parsley, 10 sprigs (10 g)

  • Cod Fish, 0.5 lb (217 g)

  • Olives, 10 portions (80 g)Vegetable Stock, 1 cups (243 g)

  • Brown Rice, 1 cup (195 g)

 

Instructions/Preparation

  1. Boil the rice with at least 2 parts of water per each part of rice. Cook at medium heat for 13-15 minutes (or as otherwise indicated in the packaging).

  2. Heat the oil in a saucepan or casserole.

  3. Chop the onion into small pieces, and add to the pan. Cook for 2 minutes at medium heat.

  4. Chop the garlic and add to the pan. Cook for an additional 1 minute.

  5. Add the tomato, vegetable stock, olives, and fish. Do not cut the olives or fish in pieces, they should be cooked whole in this recipe.

  6. Cover the saucepan/casserole with a lid and cook all the ingredients at low heat for 5–10 minutes, depending on how cooked you want the fish to be.

  7. Add some fresh parsley to the stew and mix.

  8. Serve the fish stew over a plate with the cooked rice. You can choose to mash the fish and mix it in small chunks with the rice.

Do you have more questions?