A Way of Eating


 
 

Originated from the healthy eating habits of people from countries bordering the Mediterranean Sea, including Greece, Southern Italy, Spain and France, the Mediterranean diet is perhaps the world’s healthiest diet.

People around the Mediterranean love to eat and know that eating well brings happiness. Quality goes clearly over quantity. No wonder that the lowest worldwide rate of obesity, heart disease and alcoholism are found here.  

There is a huge variety of fresh and healthy food available throughout the Mediterranean. Traditional meals include a high proportion of olive oil, fresh vegetables, fruits, whole grains, legumes, fresh fish, dairy products (like yogurt and cheese) toped off with a moderate consumption of wine.


    BENEFITS

    The benefits of eating like a Mediterranean are enormous: 

    • reduced risk of depression 
    • improved weight loss
    • reduced levels of inflammation 
    • prevents Alzheimer’s disease
    • reduced risk of Type 2 Diabetes
    • reduced risk of stroke  
    • prevents premature death

     
     
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    Switch to olive oil 

    Olive oil delivers healthy monounsaturated fats. Go for four to six servings per day (a serving could be 1 tsp. of olive oil or 5 olives)

     
     
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    Nothing processed 

    Eat everything fresh 

     
     
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    Eat more fish

    Aim to eat two or three times a week 

     
     
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    Eat whole grains

     

    Avoid refined carbs, which lack nutrients 

     
     
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    Snack nuts

    They are a great source of fibre, protein and also provide healthy fats and antioxidants. Eat at least twice a week a serving of legumes and a small portion of nuts daily 

     
     
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    Eat herbs and spices 

    They are full of antioxidants and inflammation-fighting effects 

     
     
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    Enjoy fruit for dessert 

    Fruits are a good supply of energy  

     
     
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    Eat dairy

    Yoghurt and fresh cheese contain beneficial bacteria that contribute to the digestive health 

     
     
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    Sip a little wine 

    Antioxidant nutrients in red wine can slow down the progression of arteriosclerosis

     
     
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    Savour every bite 

    Eating more slowly and mindful helps to eat less and healthier

     
     

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