Why Mediterranean Diet Promises Holidays For Life

What Is the Mediterranean Diet?

The Mediterranean diet refers to the way of eating traditionally found in the olive-growing regions around the Mediterranean Sea. It is characterised by a high intake of cold-pressed olive oil, vegetables, fruits, berries, nuts, and legumes. Animal products are consumed in moderate amounts, while red or processed meat and sweets rarely make it onto the menu.

Why Is This Diet So Popular?

"Blue Zones" are regions in the world where people enjoy an exceptionally high quality of life, and not only that – they also have a lower incidence of cardiovascular and neurodegenerative diseases. People living in these Blue Zones also tend to have a longer life expectancy. This piqued the interest of researcher Dan Buettner, and through his work, many others who are keen to live long and healthy lives.

Fun fact: These Blue Zones were named after the markings researchers made with blue pens on the map. These are the Blue Zones:

• The Nicoya Peninsula (Costa Rica)
• Ikaria (Greece)
• Sardinia (Italy)
• Okinawa (Japan)
• Loma Linda (California, USA)

Dan Buettner discovered that a combination of diet, an active lifestyle with lots of everyday movement, and strong social connections in these regions contributes to their residents' longevity.

What Are the Health Benefits of the Mediterranean Diet?

A Mediterranean diet offers numerous health benefits, especially for cardiovascular risk factors, including:

• BMI
• Waist circumference
• Blood lipids
• Blood pressure
• Inflammatory markers
• Diabetes

The Mediterranean diet can also support long-term weight loss.

Mediterranean Foods: What’s Included in a Healthy Mediterranean Diet?

The Mediterranean diet is one of the most varied and healthiest eating patterns. It’s best to follow the Mediterranean diet pyramid, which consists of six levels. Level 1 is all about low-calorie beverages, which you should consume the most. Level 6 is at the top, containing foods you should eat in moderation. If you want to follow the Mediterranean diet, you should primarily include the following foods:

• Plenty of fresh fruits and vegetables (Level 2)
• Fresh herbs (Level 2)
• Whole grain products like bread, pasta, and rice (Level 3)
• Legumes (Level 3)
• In moderate amounts, cold-water fish like mackerel and halibut, dairy products, and eggs (Level 4)
• Nuts and seeds (Level 5)
• High-quality, cold-pressed olive oil (Level 5)
• Sweets (Level 6)
• Red meat like beef and processed meats only rarely (Level 6)

You might be wondering: what about red wine? Isn’t that a staple in Mediterranean dining? Current research suggests that light to moderate wine consumption may have some health benefits. However, excessive alcohol is harmful, so it’s best to avoid high consumption. But an occasional glass is perfectly fine.

A Mediterranean Diet Meal Plan: Simple Recipes for Every Day

When changing your diet, a bit of planning can be helpful, especially during a busy work week. Here’s what a weekly Mediterranean diet meal plan could look like:

Monday

Breakfast: Yoghurt mixed with fruit and nuts

Lunch: Salad with tomatoes, cucumbers, olives, and a little feta, served with a dressing of cold-pressed olive oil and lemon juice

Dinner: Grilled cold-water fish with steamed vegetables

Tuesday

Breakfast: Bruschetta—2 slices of wholemeal bread topped with diced tomatoes, onions, and basil, drizzled with olive oil and balsamic vinegar, lightly salted if desired

Lunch: Ratatouille—dice aubergine, courgette, peppers, tomatoes, and onions, sauté, add tomato paste and herbs, a little vegetable stock, and simmer. Serve with rice.

Dinner: Vegetable and chickpea stew—dice onions, courgette, and carrots, sauté in olive oil, add tomato paste. Pour in vegetable stock, add chickpeas, and simmer for 25 minutes.

Wednesday

Breakfast: Oatmeal with almond milk, bananas, and a pinch of cinnamon

Lunch: Chicken sautéed in olive oil with artichokes, olives, lemon, and rosemary

Dinner: Whole grain pasta with a light sauce made from tomatoes, garlic, olive oil, and basil, with a green side salad

Thursday

Breakfast: Wholemeal roll with vegetarian spread

Lunch: Rice and vegetable stir-fry with prawns—cook rice, thaw and fry prawns. Dice vegetables and fry in a second pan. Add vegetable stock and soy sauce. Mix everything together and season to taste.

Dinner: Guacamole with whole grain bread

Friday

Breakfast: Greek yoghurt with honey, walnuts, and fresh berries

Lunch: Green bean salad—cook green beans until tender, drain. Mix with chopped onions, vinegar, oil, and salt.

Dinner: Tuna steak with roasted vegetables (sweet potatoes, courgette, peppers) and a green salad. Toss vegetables in olive oil and roast for 30 to 40 minutes at 200°C.

Saturday

Breakfast: Avocado on whole grain bread with a few sunflower seeds

Lunch: Tomato and mozzarella salad with basil and olive oil, served with whole grain bread

Dinner: Lemon chicken with sautéed vegetables and boiled potatoes

Sunday

Breakfast: Scrambled eggs with spinach, mushrooms, and tomatoes

Lunch: Chicken breast sautéed in olive oil with chickpeas and spinach in a garlic-tomato sauce

Dinner: Halloumi skewers with salad

Bon appétit!