Olive oil, fresh vegetables, fish, and a glass of red wine: it sounds like a holiday by the Mediterranean. Yet the Mediterranean diet is much more than just delicious 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 to your own daily life?
What is the Mediterranean diet?
The Mediterranean diet originates from countries around the Mediterranean Sea, such as Greece, Italy, and Spain. In these countries, you can also find many 'Blue Zones,' areas where people live remarkably long and healthy lives. A 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 base consists of:
- Plenty of fresh vegetables and fruit;
- Whole grains;
- Legumes, nuts and seeds;
- Good fats (especially olive oil);
- Regular fish (especially fatty fish such as salmon and sardines);
- Poultry and eggs in moderation;
- Low in 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, it is all about the right fats. Fatty fish such as sardines, mackerel, and salmon are rich in omega-3 fatty acids EPA and DHA. These valuable fatty acids contribute to the normal functioning of the heart.*
In addition, olive oil plays a leading role as a daily source of fat. Not only does it contain monounsaturated fatty acids, but the olive oil phenols also contribute to the protection of blood lipids against oxidative damage.* Nuts and seeds are also important suppliers of healthy fats in this diet.
2. Packed with antioxidants
Mediterranean cuisine is bursting with fresh vegetables and fruits. These foods are packed with 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 colored vegetables and fruits, you get a wide 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 brown bread sandwich with hummus, a large salad with chickpeas, or a bowl of whole-wheat pasta with seasonal vegetables. These foods have been the foundation 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 also provide additional health benefits).
5. More than just food
The Mediterranean diet is about more than just 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! In addition, they are very active in their daily lives; a walk after dinner is very common.
How do you incorporate the Mediterranean diet into your daily life?
You don't have to live by the Mediterranean to eat Mediterranean. Start with small, simple steps. Use extra virgin olive oil more often in your kitchen for salads or over your vegetables. Additionally, add more color to your plate with at least 5 types of fruits and vegetables 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 fatty varieties such as salmon, sardines, and mackerel, which are rich in omega-3 fatty acids. If you are unable to eat fatty fish weekly, an omega-3 supplement can be a useful 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 enjoy it.
EFSA-approved health claims. The beneficial effect on heart function is obtained with a daily intake of 250 mg EPA and DHA. The beneficial effect of olive oil phenols is obtained with a daily intake of 20 g olive oil. The daily intake of EPA and DHA combined must not exceed 5 g.
