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Greeks and Italians followed this healthy eating lifestyle in the 50s and 60s. The diet has been shown to help protect against obesity, alzheimers, type 2 diabetes, high blood pressure and risk of heart disease. When people had more manual jobs they worked outside all day tending to animals or vegetables. Families would all sit around the table together and enjoy a meal. The main staples of the diet were lots of fruit and veg. They would eat up to 9 portions a day, providing the body with lots of antioxidants. The salt in the body lost by manual work was replaced by eating cured meats. Red meat was consumed only a few times a month. Poultry and fish was eaten twice a week. Everything was cooked with a good splash of olive oil, which is high in omega-6 and low in omega-3 fatty acids. Red wine was enjoyed in moderation and desserts were saved for special occasions or nights out. Dairy and eggs were consumed less frequently than Western diets. To follow the Mediterranean Diet: Eat mostly plant-based foods eg. Fruit, vegetables, wholegrains and legumes Ditch butter for healthier fats like rapeseed oil or olive oil Cut out salt and use herbs and spices to give your food flavour Only eat red meat a few times a month Eat fish or chicken twice a week Optional – Drink red wine in moderation To lose weight or maintain your weight, do some moderate exercise several times a week with this diet. View more articles about health and weight loss on our website.
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