The Mediterranean Diet & Lifestyle
Loanne Allen B.Sc., Grad. Dip. Diet & Nutr., MDAA

The Traditional Mediterranean Diet a great example of a healthy diet and the Mediterranean Lifestyle is also a great example of a healthy way of life!

What is their Secret?
- The Mediterranean people are Physically Active - they often get from place to place by walking or cycling
- Eating is social, relaxed and enjoyable!
- They drink wine in moderation with meals.

Common Foods used in The Mediterranean Diet
Foods Eaten Daily & in Generous Quantities
Plant Foods – such as grains, fruit, vegetables, legumes & nuts
- Bread is eaten plain or with olive oil, rather than butter or margarine
- Grains, such as pasta, rice & polenta are commonly served with small portions of meat or chicken, fresh herbs, tomato based sauces, garlic and olive oil, rather than cream, butter, gravy & lot’s of meat
- Legumes are often used in soups, salads and as side dishes
- Nuts & Seeds are often used to make special breads and various recipes
- Fruit & Vegetables are often grown fresh in the backyard, they are consumed with most meals, they are commonly eaten in their raw state and there is a great variety of fruit & vegetables.
The Benefit of these foods is that they are:
1) High in Fibre
2) High in Vitamins & Minerals
3) A good source of Essential Fats
4) High in Flavour

Olive Oil
Olive oil is the principal fat in the Mediterranean diet.
The Advantages of Olive Oil!
- It is a ‘good fat’ (unsaturated)
- It is high in mono-unsaturated fats
- It is high in anti-oxidants & vitamins
- It is cold-pressed & liquid at room temperature
- It is very tasty – therefore only small amounts are needed
Note: The Western Diet consumes a lot of animal fats and processed fats. Good vegetable oils are often heated and turned in to spreads or used in various products to create a desired consistency. Heated oils are often called hydrogenated oils, which is a term often found in food labels. Through a manufacturing process, liquid vegetable oils can be made to stay solid at room temperature and can therefore act as ‘Bad Fats’ (saturated fats). These fats should be avoided in the diet.

Foods Eaten in Moderation
Dairy Products
Dairy foods are eaten in small amounts daily!
- Tasty hard cheese is used in very small amounts to add flavour to dishes
- Soft white cheese, such as ricotta, is commonly used and is much lower in fat than hard cheese
- Milk is generally not used as a drink, but is used in the preparation of meals and is therefore consumed in very small quantities
- Fruit based desserts are more common than ice-cream & cream
- Yoghurt is used to make desserts
Note: Traditionally dairy foods have been very high in fat (Bad Fats), but now that there is a great variety of low fat or even non-fat dairy products available, they can be used more generously in a healthy diet. Dairy products contribute some very essential vitamins & minerals to the diet.

Foods Eaten a Few Times a Week

Animal foods such as meat, chicken and eggs are used very little in the Mediterranean countries. They are consumed 3 or 4 times a week and are usually used in small amounts.
Fish, nuts, seeds & legumes are often used in place of meat, chicken and eggs. These are also very rich in protein, but are much higher in the “good fats”. The essential fats found in fish (omega-3 fats) are lacking in the Western Diet. These fats are protective against heart disease and have many other health benefits. It is therefore recommended to eat fish at least 3 times per week to benefit from these essential fats.
Note: It’s not so much the frequency at which meat is consumed in the Western World that is the concern, it is more likely to be the quality and quantity of meat that is consumed.
Sweets and Desserts
The Mediterranean diet use predominantly fresh fruit for desserts. Sweets that are high in fat and sugar are eaten only a couple of times a week and in very small amounts.
Note: The amount of added sugar in the Western Diet is a growing concern, with the incidence of diabetes and obesity increasing at a rapid rate. Sugar only increases the calorie content of the diet, it does not provide any nutrients or satiety. Sugars include white sugar, brown sugar, raw sugar, corn syrup, honey, and molasses. Foods like soft drinks, fruit juice, lollies, sweet biscuits, cakes, ice cream, flavoured milk, muesli bars, chocolate bars etc add a lot of extra unnecessary sugar to the diet.