Mediterranean Diet Guide

mediterranean diet

What is the Mediterranean Diet?

The Mediterranean Diet is a heart-healthy eating plan. It comprises of mostly plant-based foods, healthy oils such as olive and canola, herbs and spices instead of salt, limiting meats and fish and getting plenty of exercise.

Advantages of the Mediterranean Diet

  • Helps maintain a healthy heart
  • Encourages healthy weight loss
  • Fight inflammation
  • Helps manage stress

Healthy Heart

Due to its rich omega 3-6-9 content, the mediterranean diet can help to significantly decrease risk of heart disease. In addition, the high levels of ALA (Alpha-linolenic Acid) found in olive oil has been show to cut the risk of cardiac arrest by up to 30%  and sudden cardiac death by 45% (1).

Healthy Weight Loss

When compared to diets that are heavily calorie restrictive or promote rapid weight loss, the Mediterranean diet is more favourable. This is because is can be sustained for the long term and is more a lifestyle change than a hard diet.

Most of the foods consumed under this diet are natural and very nutrient dense. Meaning, you feel fuller and more satiated for longer eating less food.

Fights Inflammation

The foods consumed in the Mediterranean diet are low processed and have a high omega 3 content promoting better circulation and anti-inflammatory properties. 

Helps Manage Stress

Naturally inflammation causes stress to the body, by way of trauma, poor eating and lack of sleep. 

In addition to the wealth of anti-inflammatory within, this diet/lifestyle promotes spending more time with nature, getting good rest and cooking more home meals. 

mediterranean diet

How to plan your Mediterranean Diet?

As mentioned, the Mediterranean diet is more of a lifestyle change than a hard or restrictive diet. There are  no rules around timing or eating frequency.

Step 1: Calculate your calories

Note that this diet doesn’t require you to restrict calorie intake. However, we believe it is worth knowing your daily requirement so that you don’t under or over-eat.

Step 2: Know your foods

  • Fresh Fruits
  • Fresh Vegetables
    -Dark Leafy Greens
    -Cruciferous Veg
  • Olive Oil
  • Nuts and Seeds
  • Legumes & Beans
  • Herbs & Spices
  • Whole grains
  • Fresh, Wild-Caught Fish (at least twice a week)
  • High quality organic poultry & eggs
  • Pro-biotic rich dairy
  • Red Meat (on occasion)
  • Plenty of water

Step 3: Plan your meals

Now that you know what foods to include in the Mediterranean diet, its a good idea to start planning your meals and weekly shop. 

By putting a plan in place you are more likely to stay on track.