Olive oil, fresh vegetables, fish and a glass of red wine: it sounds like a holiday by the Mediterranean Sea. Yet the Mediterranean diet is much more than just tasty food. It is regarded by many experts as one of the healthiest eating patterns in the world. But what makes this way of eating so special? And how can you apply it yourself in your daily life?
What is the Mediterranean diet?
The Mediterranean diet comes from countries around the Mediterranean Sea, such as Greece, Italy and Spain. In these countries you also find many ‘Blue Zones’, areas where people live remarkably long and healthy lives. The Mediterranean diet is not about a strict diet with rigid rules, but about a way of life that has been passed down for generations.
The basis consists of:
- Lots of fresh vegetables and fruit;
- Whole grains;
- Legumes, nuts and seeds;
- Good fats (especially olive oil);
- Fish regularly (especially oily fish such as salmon and sardines);
- Poultry and eggs in moderation;
- Little red meat and sugars;
- Sometimes a glass of red wine with the meal.
Why is the Mediterranean diet so popular?
The Mediterranean diet is one of the most researched eating patterns in the world. But what makes this way of eating so special?
1. Rich in good fats
In Mediterranean cuisine, everything revolves around the right fats. Oily fish such as sardines, mackerel and salmon are rich in the omega-3 fatty acids EPA and DHA. These valuable fatty acids contribute to the normal function of the heart.*
In addition, olive oil plays a leading role as a daily fat source. Not only does it contain monounsaturated fatty acids, but the olive oil polyphenols also contribute to the protection of blood lipids against oxidative damage.* Nuts and seeds are also important suppliers of healthy fats in this eating pattern.
2. Packed with antioxidants
Mediterranean cuisine is bursting with fresh vegetables and fruit. These foods are full of vitamins, minerals and natural antioxidants. Think of tomatoes full of lycopene, broccoli rich in glucosinolates and berries with their purple anthocyanins. By eating many different colors of vegetables and fruit, you get a broad spectrum of these nutrients.
3. Source of fiber
The Mediterranean diet consists of many fiber-rich foods: whole grains, legumes, vegetables and fruit. Think of a rustic slice of brown bread with hummus, a large salad with chickpeas, or a bowl of whole grain pasta with seasonal vegetables. These foods have been the basis of Mediterranean cuisine for centuries.
4. Less processed food
The Mediterranean diet emphasizes fresh, unprocessed ingredients. By eating less processed food, you automatically consume fewer added sugars, salt and unhealthy fats. Instead, you enjoy the natural flavors of fresh ingredients, enriched with herbs and spices (which in turn provide extra health benefits).
5. More than just food
The Mediterranean diet is about more than what is on your plate. It is about a complete lifestyle. In Mediterranean countries, people take the time to enjoy their meals, often in the company of family and friends. A lunch can easily last two hours! They also move a lot in daily life; a walk after dinner is very common.
How do you apply the Mediterranean diet in your daily life?
You do not have to live by the Mediterranean Sea to eat Mediterranean. Start with small, simple steps. Use extra virgin olive oil more often in your kitchen for salads or over your vegetables. Also add some more color to your plate with at least 5 types of vegetables and fruit per day. Mix legumes such as chickpeas and lentils into your meals more often, and choose whole grain products instead of white pasta, rice and bread.
Also try to eat fish more often, especially oily types such as salmon, sardines and mackerel that are rich in omega-3 fatty acids. Can you not manage to eat oily fish every week? Then an omega 3 supplement can be a handy addition to your diet. At the same time, limit red meat to about once a week and reduce processed products. And perhaps most importantly: take the time to eat together and to enjoy it.
*Approved health claims from the EFSA. The beneficial effect for heart function is obtained with a daily intake of 250 mg of EPA and DHA. The beneficial effect of olive oil polyphenols is obtained with a daily intake of 20 g of olive oil. The combined daily intake of EPA and DHA should not exceed 5 g.
