What is a Mediterranean diet?

Firstly any diet that’s low in calories and high in nutrients is healthier as we get older. It’s healthier at any age. Studies show that when people with coronary heart disease shift their diet toward more Mediterranean cuisine, it can reduce mortality rates

So basically the Mediterranean diet, which has been around for thousands of years, offers a practical and easy strategy for a heart-healthy diet.

Different regions

But there are different styles of Mediterranean cuisine, it can be crudely divided (roughly chopped) into three culinary regions – North African, eastern Mediterranean, and southern European.

The one commonly talked about is the Southern, where the flavours are crisp, clear and uncomplicated with no hot spices or rich cheesey sauces. No dollops of clotted cream either.

We all know we have to cut down on saturated fats and shifting the emphasis of our diet to a Mediterranean cuisine can achieve this.

If you put fresh fruits, vegetables, whole grains, lean protein, and low-fat dairy on your menu while limiting red meat, eggs and sweets you’re heading in the right direction.

Vegetables

Vegetables play a large part in Mediterranean food. Onions, garlic, tomatoes, eggplants, peppers, mushrooms, cucumbers and various lettuces with olive oil and fresh herbs oregano, rosemary, basil, parsley, dill and all kinds of mint.

Seafood

Seafood is used in moderation – various white-fleshed and oily fish, eel, squid, octopus, anchovies both fresh and cured, and all manner of shellfish.

Legumes

Legumes are among some of the world’s oldest cultivated plants. Stone Age people collected ripe seeds from plants belonging to the “papilionaceae” family such as lupins and lucerne, and ate them with the game they hunted in the vast forests of Europe.

For centuries, beans and chickpeas rivaled bread in Spain as the most common foodstuff. they form the basis of many substantial dishes.

Traditional Mediterranean meal

The main course in the traditional Mediterranean meal is plant-based, such as vegetables, pastas, grains or legumes, with an accompaniment of either fish or meat.

Breakfast : A traditional southern Mediterranean diet may include fresh fruit, whole-wheat toast, and a cup of yogurt for breakfast.

Lunch : Skinless chicken and mixed vegetables grilled with olive oil with crusty whole-grain bread for lunch.

Dinner : Fish, beans, vegetable stew, fresh fruit and a glass of red wine for dinner.

• Vegetables and fruits offer protection against the bone thinning disease osteoporosis.
• Vegetables and fruits are nutrient rich but calorie poor.
• Vegetables and fruits generally have a very high water content to keep hydrated.
• Calories in vegetables and fruits generally come from carbohydrates, which are broken down to glucose in your body
• Glucose provides fuel for your muscles to work, it makes it much easier to incorporate more activity into your life, meaning you get more energy

Don’t forget to round out your Mediterranean lifestyle with a program of regular physical exercise.

Men who ate broccoli often were less likely to get prostate cancer, one of the most deadly cancers for men. Its not just a theory either, men who had the broccoli actually had a change in their genes.

When research results like this hit the headlines, don’t rush to the veggie market and expect a miracle from a few tonnes of the species Brassica oleracea.

Other “cruciferous” vegetables, such as cauliflower and Brussels sprouts, could also help prevent or slow down prostrate cancers

Broccoli Research :

• The study was made on 22 senior men at high risk for prostate cancer
• They ate 400 grams of broccoli per week for one year
• Men on the broccoli diet had greater alterations in genetic activity involved in cell signaling and cell growth–which are two pathways linked to cancer risk
• This means adding broccoli to meals might help men vulnerable to prostate cancer to lower their risk

What does this mean?

Although the observation period was too short and the numbers too small to show that the incidence of cancer actually fell, it is the first clear demonstration that broccoli and presumably other ‘cruciferous’ vegetables such as cauliflower and Brussels sprouts may well reduce cancer risk.

But there is no one ‘superfood’ that can stop you developing disease.

By all means add more broccoli to his meals (and to yours) as part of your aim towards a more Mediterranean diet.

Mediterranean Diet

A study of 26,000 Greek people found just using more olive oil alone cut the risk of cancer by 9%.

Even better, just two changes – eating less red meat, and more peas, beans and lentils, cut the risk of cancer by 12%.

In this study thousands of Greek people of various ages were persuaded to record their food intake over an eight-year-period.

The Mediterranean diet came under scrutiny because of the lower rates of heart illnesses in countries such as Spain and Greece.

Following a Mediterranean diet only means eating lots of vegetables and fish, eating low amounts of red meat and limiting your alcohol to small amounts.

The latest study is one of the largest yet to look at the potential impact on cancer of the various parts of this diet.