Master the Mediterranean diet

Make the most of the Mediterranean diet for your health. 

You hear “Mediterranean”, and picture an idyllic scene overlooking a white sandy beach. In this scene, you’re scarfing down
delicious olive oil-drenched bread, soft cheeses and salty olives.

Your health could be as picturesque as that idyllic scene if you follow the Mediterranean diet. But remember, all things
in moderation!

Let's eat Med!

• Fill your diet with loads of fruit, vegetables, wholegrains, legumes and olive oil.
  
• Include lean sources of protein like poultry and fish, and avoid red meat as it has saturated fat.
• When it comes to dairy products like cheese and yoghurt, moderation is the word.
• Choose sourdough bread over pasta.
• Make olive oil the main fat in the diet.
• A glass or two of red wine per day is fine. Again, moderation. 

The good

• The Mediterranean diet includes good fats, which won’t raise bad cholesterol in your body.
• The diet is good for your heart because it replaces saturated and trans fats which clog your arteries, with 
  unsaturated fats.
• It’s not a difficult diet to stick with as you don’t have to starve or cut out too many food groups.
• Thanks to the abundance of fruit and vegetables which contains cancer-fighting antioxidants, this diet could help 
  prevent cancer. 
• Throw in some daily exercise, and you could also shed some unwanted weight!  
  Take note

Take note

• The Mediterranean diet doesn’t include many dairy products, so keep up your calcium intake with supplements
  (talk to your doctor first), or leafy greens like broccoli and spinach.
• You have to know how to cook to some extent by following this diet so some might struggle at first.
• You might go overboard with the red wine that is usually included in this diet, so watch how many glasses you're having and try to stick to one a day.
  

Let's start 

• Add olive oil to your diet easily by using it as dressing for salads and cook with it as well.
• Stock up on strawberries, fresh figs, grapes or apples. For dessert or snacks, opt for dried fruit and nuts.
• Make sure that at least half your plate has vegetables.
• Avoid processed foods as far as possible.
• Replace meat with fish like salmon and tuna, which will give you healthy fats like Omega-3-fatty acids. 
• Have at least two meals per week that consist of legumes (like beans and lentils). 
• Have unsalted nuts to keep you going during the day and opt for healthy unsaturated fats.

Good to know

• Talk to your doctor before starting any diet.