Eating the Mediterranean way | Marqt.no

Eating the Mediterranean way

June 04, 2020

Reading time: 2.5 min

If you would like to lead a happier and healthier lifestyle, we encourage you to switch to the Mediterranean diet, one of the world's healthiest diets according to many experts. Its status of Unesco's "intangible" cultural heritage speaks enough for itself.

What makes the Mediterranean diet unique?

The Mediterranean diet is rich in vegetables, cereals, fruit, fish, extra virgin olive oil and wine. Not an exaggeration, but many kinds of scientific research confirmed, this way of eating may help you live longer, protect your brain and even improve mood. The Mediterranean diet can also protect you and reduce the risk of developing certain diseases such as diabetes type 2, cardiovascular diseases, atherosclerosis, and certain cancers.

Enjoy life, live longer, eat better and healthier!

Mediterranean diet family meal

Here are some suggestions and basic guidelines on how to get started with the Mediterranean diet.

Physical activities and socializing

  • Try to be physically active and exercise daily. If you need extra motivation and support, we cannot recommend enough online sport sessions with Sporty Delight
  • Make a meal a social experience by cooking and sharing meals with others.
  • Switch off screens and connect over a meal. Regular and healthy family meals are a great way to boost mood, relieve stress, provide comfort to kids and monitor their eating habits.

General

olive oil Mediterranean diet

Typical Mediterranean herbs

  • Include in your cooking typical Mediterranean spices and herbs such as oregano, basil, parsley, dill, sage, thyme, mint, cumin, cinnamon, pepper and salt.

Pantry items

  • Always have in your kitchen canned tomatoes, tomato paste, balsamic vinegar, vinegar, different olive oils, olives, capers, sun-dried tomatoes, honey as they part of many recipes.

Breakfast

  • To help you feel full and energetic for hours, always eat breakfast rich in fruits, whole grains and other fibre-rich foods. 

Vegetables

  • Eat lots of vegetables. Lots. Simple.
  • Uncomplicated dishes, for example, soups, salads and crudités are a great start.
  • Ideally, eat seasonal and if you can, local vegetables.
  • If you are not into vegetables, start with a vegetarian meal one night a week.
  • Typical vegetables in the Mediterranean diet are peppers, tomatoes, cucumber, zucchini, eggplant, cauliflower, broccoli, carrots, onion, garlic, green bean, peas, potatoes, mushrooms, beetroot, celery, various greens.
    Always seasoned with high quality extra virgin olive oil.

Mediterranean diet

Fruit

  • Eat fresh fruit as the typical daily dessert — again option for local and seasonal fruit.
  • Citric fruits play an essential role in the Mediterranean diet. They are also acting as an antioxidant, especially in winters.

    Dairy and eggs

    • Enjoy dairy products in moderation.
    • Try to choose unprocessed cheeses and opt for plain or Greek yoghurt.
    • Typical dairy products are feta cheese, ricotta, mozzarella, parmesan, sheep cheese. In the traditional Mediterranean diet, these products are full fat.
    • Eat from zero to four eggs per week.

    Seafood

    • Weekly consume low to moderate amounts of fish.
    • Try to eat seafood twice a week, especially those rich in Omega-3 fatty acids (sardines, mackerel, herring, tuna, salmon, black cod).

    sardines

    Meat and poultry

    • Meat or poultry is a side dish and shouldn't be consumed daily.
    • Try to eat red meat once a week, as well as poultry.
    • If you are a meat-eater, try to be selective with meats - limit your red meats intake (1-2 servings per week) and white meats (2-3 servings per week). 

    Carbohydrates

    • The authentic Mediterranean Diet is a moderate carbohydrate diet (about 40% carbohydrates).

    Desserts

    Wine

    • Wine is part of the Mediterranean diet. As stated by much scientific research (and us), we encourage you to drink a glass or two of red wine per day combined with other foods in your diet.
    • Red wines tend to have higher amounts of antioxidants than other alcohols, with less sugar.

    red wine Mediterranean diet

    Sources

    - M. A. Martínez-González, A. Gea, M. Ruiz-Canela, The Mediterranean Diet and Cardiovascular Health, AHA Journals, 2019

    - Keys A. Mediterranean diet and public health: personal reflections.1995

    - Old Ways, A Food And Nutrition Nonprofit, 2019

    - Elena Paravantes, TEDxHeraklion (February 2014). Mediterranean diet, our legacy, our future.

    - Explore numerous scientific and medical research on the Mediterranean diet and olive oils on ScienceDirect.

     

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