Have you heard of the Mediterranean Diet? The popularity of the Mediterranean Diet is increasing, and with good reason too. This article aims to explain what the Mediterranean Diet is, why it is beneficial and how you can make changes to move to a more Mediterranean style of eating.
The Mediterranean Diet is a style of eating that is based around the traditional healthy habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain. The diet was defined in 1993, as the dietary patterns found in the Mediterranean region during the early 1960s had been found to be associated with favourable health outcomes. The Mediterranean Diet has many similarities to the Australian Guide To Healthy Eating in that it is based on fruits, vegetables, whole grains, legumes and nuts, along with a moderate amount of fish, meat and dairy products. The Mediterranean Diet is then characterised by the frequent consumption of olive oil and a glass of red wine socially with meals.
The Mediterranean Diet is a largely plant-based diet, filled with healthy fats, and is thus rich in fibre and many nutrients, which have the potential to offer anti-inflammatory benefits. Research has grown dramatically in recent years and now presents this diet as a healthy and recommended dietary pattern for the prevention and treatment of a range of different health conditions including, cardiovascular disease, type 2 diabetes mellitus, dementia and various types of cancer.
Although the Mediterranean Diet has many similarities to the Australian Guide To Healthy Eating, it is a far way from what most of us are currently eating. Only around 7% of Australian adults are currently meeting the guidelines for 5 serves of vegetables per day, and on average Australians are getting around 1/3 of their energy intake from what we call discretionary or junk foods.
Fruit and veggies should appear at each main meal. Ideally, we should be having 2 pieces of fruit per day and around 5 serves of vegetables, with 1 serve equivalent to 1 cup of salad vegetables or ½ cup of cooked vegetables. Add vegetables in where possible, grated into pasta sauces or curries, have stir-fries packed with different vegetables, or have a big salad pre-made in the fridge and add a few big handfuls to each main meal. Fruit is a convenient and healthy snack.
Opt for wholegrains. Wholegrains are grains of cereal products (wheat, oats, rice, rye, buckwheat, bulgar, quinoa etc) that are in their whole form and have been minimally processed. Wholegrains are higher in fibre, and a range of important nutrients including iron, folate, potassium and magnesium. Choosing wholegrains might mean having a natural muesli for breakfast or wholegrain bread instead of more processed cereals or white bread.
Include more legumes in your weekly meals. Legumes include peas, beans, lentils and chickpeas. They are rich in soluble fibre which is beneficial in lowering cholesterol, and is great for bowel health. Legumes also provide a source of carbohydrate with a low glycaemic index, this means they are broken down more slowly making you stay fuller for longer after eating. They also are a good source of plant proteins, which makes them a good substitute or addition to meat in dishes. You can add a tin of lentils to your Bolognese, use red lentils to thicken a soup or curry, or have hummus, made from chickpeas, as an alternative to butter on toast.
Nuts are a fantastic addition to any diet (excluding those who are allergic). They are rich in healthy unsaturated fat and fibre and are great for heart health and lowering cholesterol. They are also a very convenient and tasty snack. Include a small handful of nuts each day for heart health benefits.
Extra virgin olive oil can be used as the main fat source in the diet. It is rich in unsaturated fats and is great for heart health. It can be used for cooking, salad dressing and even baking. Including a drizzle of extra virgin olive oil can also help us to increase the amount of fat-soluble nutrients that we are able to absorb from the vegetables.
Enjoy fish regularly, aiming to have it at least twice per week. Fish, particularly oily fish, is a good source of omega-3 fatty acids which is a type of polyunsaturated fat or ‘healthy’ fat. Regular intake can reduce cholesterol levels, and decrease the risk of heart disease. Enjoy grilled fish with veggies, or in a stew or curry, tinned fish is also a great option for cost and convenience.
Consume dairy products regularly. Just like the dietary guidelines, the Mediterranean diet also includes dairy. Dairy products are a good source of protein and calcium, so if you don’t like including dairy products in your diet look for dairy alternatives that have been fortified with calcium, as these products aren’t naturally a good source of calcium. A good way to check this is by looking at the ingredients list and checking that calcium is there.
Enjoy herbs and spices in cooking. Adding herbs and spices to cooking is a great way to add flavor and reduce the need for salt in a dish. Many herbs and spices also contain anti-inflammatory dietary components, making them a great addition to your cooking.
Cut back on red meat. Lean red meat is highly nutritious and if you enjoy it there is certainly a place for it in a healthy diet, however, many of us eat it too often. Cut back to a small serve a few times per week, and try to limit processed meats (salami, sausages, ham, bacon) to only occasionally. Lentils can be a great replacement for some of the mince in Bolognese sauce or homemade burgers.
If you enjoy wine, the best way to enjoy it is when having a meal with company. There is no need to start drinking wine because of the health benefits, however, if you do enjoy wine it can be included as part of a healthy diet. The best way to enjoy a glass of wine is socially when you are sharing a meal with loved ones.
If you would like to change your eating behaviours and improve your health outcomes, book in an appointment to see Casuarina, the Dietitian at Annie Lim Family Practice.
Je, umesikia kuhusu mlo wa Mediterania? Chakula cha Mediterania kinajulikana sana, na kwa sababu nzuri. Makala hii inakusudia kuelezea nini mlo wa Mediterania, kwa nini ni muhimu na jinsi unaweza kufanya mabadiliko ya kuhamia mtindo wa kula wa Mediterania. Chakula cha Mediterania ni mtindo wa kula unaotokana na tabia za kawaida za afya za watu kutoka nchi zinazopakana na Bahari ya Mediterania, ikiwa ni pamoja na Ufaransa, Ugiriki, Italia na Uhispania. Mlo huo ulibuniwa mwaka 1993 kwa sababu mifumo ya chakula iliyopatikana katika eneo la Mediterania mapema miaka ya 1960 iligunduliwa kuwa inahusiana na matokeo mazuri ya afya. Chakula cha Mediterania kinafanana sana na Mwongozo wa Australia wa Kula Afya kwa kuwa inategemea matunda, mboga, nafaka nzima, mboga na karanga, pamoja na kiasi cha samaki, nyama na bidhaa za maziwa. Chakula cha Mediterania ni pamoja na matumizi ya mara kwa mara ya mafuta ya zeituni na glasi ya mvinyo mwekundu wakati wa chakula. Chakula cha Mediterania ni chakula cha mimea, kilichojaa mafuta mazuri, na kwa hivyo ni tajiri katika nyuzi na virutubisho vingi, ambavyo vina uwezo wa kutoa faida za kupambana na uvimbe. Utafiti umeongezeka sana katika miaka ya hivi karibuni na sasa inatoa lishe hii kama afya na kupendekezwa mlo muundo kwa ajili ya kuzuia na matibabu ya mbalimbali ya hali tofauti za afya ikiwa ni pamoja na, ugonjwa wa moyo, aina ya 2 kisukari, dementia na aina mbalimbali za kansa. Ingawa Mlo wa Mediterania una mambo mengi yanayofanana na Mwongozo wa Australia wa Kula Afya, ni mbali sana na kile ambacho wengi wetu tunakula sasa. "Hata hivyo, asilimia 7 tu ya watu wazima wa Australia wanafikia viwango vya 5 vya mboga kwa siku, na wastani wa watu wa Australia wanapata karibu 1 3 ya ulaji wao wa nishati kutoka kwa kile tunachokiita ""chakula cha hiari"" au ""chakula cha junk.""" Matunda na mboga zinapaswa kuandaliwa wakati wa kila mlo mkuu. Kwa mfano, unapaswa kula matunda mawili kwa siku na mboga tano kwa siku, na 1 kwa siku inalingana na kikombe cha mboga za saladi au kikombe cha mboga zilizopikwa. Kuongeza mboga katika mahali ambapo inawezekana, grated katika mchuzi wa pasta au curry, kuwa na friji zilizopangwa na mboga tofauti, au kuwa na saladi kubwa iliyotengenezwa mapema kwenye friji na kuongeza vidole vichache vikubwa kwa kila chakula kikuu. Matunda ni vitafunio vyenye kufaa na vyenye afya. Chagua nafaka kamili. Whole Grains ni nafaka ya nafaka (ng'ombe, oats, mchele, rye, buckwheat, bulgar, quinoa, nk) ambayo ni katika fomu yao nzima na wamekuwa chini ya usindikaji. Whole grains ni ya juu katika fiber, na mbalimbali ya virutubisho muhimu ikiwa ni pamoja na chuma, folate, potasiamu na magnesiamu. Kwa mfano, unaweza kuchagua chakula cha mchana cha asili kama mkate wa mchele au mchele wa mchele badala ya mkate wa mchele au mkate mweupe. Ongeza mboga nyingi katika mlo wako wa kila juma. Mimea ya mboga hutia ndani maharagwe, maharagwe, ndizi, na maharagwe. Ni tajiri katika nyuzi zinazoweza kuyeyuka, ambayo ni muhimu kwa kupunguza cholesterol, na ni nzuri kwa afya ya matumbo. Mimea ya mboga pia hutoa chanzo cha wanga na index ya chini ya glycemic, hii inamaanisha kuwa huvunjwa polepole zaidi na kukufanya uwe kamili kwa muda mrefu baada ya kula. Pia ni chanzo kizuri cha protini za mimea, na hivyo ni mbadala mzuri au nyongeza ya nyama katika sahani. Unaweza kuongeza lensi kwenye mchuzi wako wa Bolognese, kutumia lensi nyekundu kuimarisha supu au curry, au hummus, iliyotengenezwa kwa chickpeas, kama mbadala wa siagi kwenye toast. Nuts ni nyongeza nzuri kwa chakula chochote (bila kujali wale ambao ni mzio). Ni tajiri katika mafuta na nyuzi zisizo na unyevu na ni nzuri kwa afya ya moyo na kupunguza kolesteroli. Pia ni vitafunio vyenye kufaa na vyenye ladha nzuri. Kuongeza makapi ya karanga kila siku kwa faida ya afya ya moyo. Mafuta ya mzeituni ya bikira wa ziada yanaweza kutumiwa kama chanzo kikuu cha mafuta katika mlo. Ni tajiri katika mafuta yasiyo na unyevu na ni nzuri kwa afya ya moyo. Inaweza kutumiwa kupika, kuunganisha saladi na hata kuoka mikate. Kwa kuongeza mafuta ya mzeituni ya bikira ya ziada, unaweza kuongeza kiasi cha virutubisho vinavyoweza kuyeyushwa katika mafuta. Kula samaki mara kwa mara, na ujitahidi kula samaki angalau mara mbili kwa juma. Samaki, hasa samaki wenye mafuta, ni chanzo kizuri cha asidi za mafuta za omega-3 ambazo ni aina ya mafuta yasiyo na unyevu au mafuta yenye afya. Kula kwa ukawaida kunaweza kupunguza kiwango cha kolesteroli, na kupunguza hatari ya ugonjwa wa moyo. Samaki wa makopo, au samaki wa makopo, au samaki wa makopo, au samaki wa makopo, au samaki wa makopo, au samaki wa makopo, au samaki wa makopo, au samaki wa makopo, au samaki wa makopo, au samaki wa makopo, ni chaguo bora kwa gharama na urahisi. Tumia bidhaa za maziwa kwa ukawaida. Kama ilivyo katika miongozo ya lishe, lishe ya Mediterania pia inatia ndani maziwa. Bidhaa za maziwa ni chanzo kizuri cha protini na kalsiamu, kwa hivyo ikiwa hupendi kujumuisha bidhaa za maziwa katika lishe yako tafuta mbadala za maziwa ambazo zimeimarishwa na kalsiamu, kwani bidhaa hizi sio asili ya chanzo kizuri cha kalsiamu. Njia nzuri ya kuangalia hii ni kwa kuangalia orodha ya viungo na kuangalia kwamba kalsiamu iko huko. Furahia mimea na vikolezo unapopika. Kuongeza viungo vya mboga na viungo vya kupikia ni njia nzuri ya kuongeza ladha na kupunguza uhitaji wa chumvi katika sahani. Mimea na viungo vingi pia vina anti-inflammatory vipengele vya lishe, na kufanya hivyo kuongeza kubwa kwa kupika yako. Punguza kula nyama nyekundu. Nyama nyekundu ya unga ni muhimu sana kwa afya na ikiwa unafurahia, ni lazima uifanye katika chakula chako cha afya, hata hivyo, wengi wetu tunakula mara nyingi sana. Kupunguza kwa kuwahudumia mara chache kwa wiki, na kujaribu kupunguza nyama kusindika (salami, sausages, ham, bacon) kwa mara kwa mara tu. Lentils inaweza kuwa mbadala mkubwa kwa baadhi ya mince katika mchuzi Bolognese au burgers homemade. Ikiwa unapenda divai, njia bora ya kuifurahia ni wakati wa mlo pamoja na wengine. Hakuna haja ya kuanza kunywa divai kwa sababu ya faida za afya, hata hivyo, ikiwa unapenda divai inaweza kuingizwa kama sehemu ya lishe yenye afya. Njia bora ya kufurahia glasi ya divai ni wakati wa chakula cha jioni na wapendwa wako. Ikiwa unataka kuboresha tabia yako ya kula, kitabu katika miadi ya kuona Casuarina, mtaalamu wa lishe katika Annie Lim Family Practice.