Light and Healthy: The Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean diet is a diet that focuses on olive oil, vegetables and fruits. It is not possible to talk about a Mediterranean diet that is strictly limited^[1]. The eating styles of Mediterranean countries vary due to differences in culture and agricultural production. Olive oil obtained from olive trees growing in the Mediterranean climate is a common point of this diet^[2]. Olive oil is in the monounsaturated fat class that reduces bad cholesterol levels^[3]. Nuts and seeds contain monounsaturated fat just like olive oil. Mackerel, herring and sardines are also rich in Omega-3, which is considered a healthy fat in this diet. Omega-3 helps fight inflammation in the body^[3]. Poultry, along with fish, seafood and dairy products are included in this diet in moderation. Sweets and red meat are rarely included. This diet became popular in the 1950s when it was realized that heart disease was not as common in Mediterranean countries as in the United States^[4]. Choosing unsaturated fats instead of unhealthy fats can be considered among the first elements of this diet.

How to Follow the Mediterranean Diet?

If you are thinking “What is the Mediterranean diet?”, it should be noted that this type of nutrition is not only related to foods. A healthy lifestyle must be adopted and some cultural elements must be preserved to benefit fully from this diet^[5]. These elements are as follows:

• Social Relationships: Cooking, gathering around the table, eating with family and friends are among the cultural elements of the Mediterranean diet.
• Cooking: The Mediterranean diet is generally shaped by pot dishes. This eating habit is seen as a social activity in Mediterranean societies. There’s something fun about cooking with kids, friends and family. Mediterranean type nutrition encourages people to embrace this aspect of culture.
• Physical Activity: Regular and moderate-intensity exercise is one of the recommendations of the Mediterranean diet. It is considered an essential complement to the diet to maintain body weight and balance the body.

Harvard School of Public Health worked with the World Health Organization in 1993 to draw a pyramid for the Mediterranean Diet^[5]. This pyramid contains a plan regarding the foods that should be consumed most and the frequency of consumption of foods. The elements of the Mediterranean style diet are as follows according to this pyramid^[6][7]:

• Daily exercise is the most important element of this practice and is located at the bottom of the pyramid, along with meals with family and friends.
• Foods that should be consumed daily are highlighted in the second, third and fourth steps of the pyramid. Whole grain foods are seen in the second step. Whole grain foods are accompanied by vegetable oils.
• The third step includes consuming plenty of vegetables and 2 – 3 fruits per day.
• The fourth tier includes nuts and legumes. It is recommended to consume these foods in small amounts 1 or 3 times per day.
• The foods that should be consumed weekly are seen in the fifth and sixth steps of the pyramid. The fifth step is shaped by fish, chicken and eggs.
• The sixth step includes calcium-containing foods such as milk and cheese.
• The last step of the pyramid includes red meat, rice, white bread, potatoes and desserts, which are foods that should be consumed monthly.

It can be seen that the Mediterranean diet does not restrict any food based on these informations. It is important to exercise portion control and organize the frequency of consumption of certain foods according to this lifestyle. At the same time, it is not only the food groups that are prioritized in the Mediterranean type diet, but also how the food is cooked^[3]. Olive oil sauces, steam cooking, raw vegetables and herbs are dominant here under the influence of Mediterranean culture. It can be said that the Mediterranean diet is a nutritional management with these aspects. Apart from the food groups, at least 1 liter of water per day is recommended in this nutrition program^[5].

What are the Benefits of the Mediterranean Diet?

The Mediterranean diet recommends meals full of unsaturated fatty acids, antioxidants, vitamins and minerals. Thus, it helps the body get all the nutrients and minerals it needs on a daily basis. For example, it is recommended to consume 2-3 fruits daily with this diet. Fruits are rich in antioxidants that support strengthening the immune system. The benefits of the Mediterranean diet can be listed as follows:

• A Healthier Heart: The Mediterranean diet, which uses healthy fats and daily exercise as a reference, helps the heart become healthier and stronger. Besidens, it supports both the maintenance of cholesterol levels and the reduction of the risk of high blood pressure, since it is recommended to consume foods such as refined sugar and red meat once a month^[4].
• A Stronger Brain: The brain needs energy to continue its activities. Your nutrition program must be full of minerals and healthy carbohydrates to supply this energy. In this respect, the Mediterranean diet can strengthen nutritional health^[4].
• Helps Protect You Against Diseases: The immune system can be strengthened, since the Mediterranean type diet is full of vitamins and minerals^[8]. A strengthened immune system contributes to the protection of the body against diseases.
• Support for Protection Against Diabetes: Sugary foods and strong carbohydrates are among the foods that should be consumed in a controlled manner once a month at the bottom of the Mediterranean diet. This may indicate that the Mediterranean diet offers protective effects for individuals with type-2 diabetes, insulin resistance or at risk of diabetes^[8].
• Healthy Bones and Strong Muscles: The Mediterranean diet can help prevent inflammation-related bone damage, as it is a diet rich in Omega-3, which helps prevent inflammation in the body. The daily exercise recommended in the bottom step of this program can help you have stronger muscles^[4].
• Support for Weight Loss: Mediterranean diet, with both exercise and portion control recommendations, can support weight maintenance. Reducing sugar and high-carbohydrate foods may aid in weight loss^[8].
• Aids the Digestive System: Whole grains are fiber-rich foods. These nutritions are among the foods most recommended by the Mediterranean diet. Fibrous foods contribute to strengthening the digestive system^[9].

For Whom Is The Mediterranean Diet Undesirable?

The Mediterranean diet is a diet and lifestyle. For this reason, it is not similar to diets aimed at weight loss or in which some foods are limited for chronic diseases. (9) There are no risks associated with the Mediterranean diet. However, everyone’s nutritional needs need to be taken into account as part of their diet. There is a slight risk of iron, calcium and vitamin D deficiency since red meat and dairy products are limited in the Mediterranean diet^[9]. Due to the limitation, people who adopt this diet may need to keep their mineral and protein intake under control. The Mediterranean diet focuses on fish and white meat as primary sources of protein. It is important to consume these foods without skipping them, just as recommended in the diet. It can be said that the Mediterranean diet is not suitable for vegans and vegetarians, as it focuses on fish and dairy products, which are the main sources of protein and calcium. Besides, the Mediterranean type diet may be suitable for women and children during pregnancy^[1]. However, it is important to adapt foods for women and children during pregnancy and organize foods with the advice of a physician.

What Foods Should Be Consumed in the Mediterranean Diet?

The basic foods of the Mediterranean diet are olive oil, vegetables, fruits, nuts, legumes and whole grain foods. It is possible to find healthy alternatives in these foods that will keep you full and meet your daily sweet needs. Here are the foods you can choose for a Mediterranean diet:

• Fresh fruits: You can eat three portions of fresh fruits per day. Each portion represents a palm-sized fruit. You can choose your fruit from seasonal fruits. You can also boil these fruits without using sugar and consume them as a healthy alternative to your sweet tooth.
• Vegetables and Herbs: You can aim for three or four servings per day. You can choose all vegetables, including zucchini, artichoke and broccoli. Meanwhile, do not forget to add green vegetables with high mineral value to your meals.
• Whole Grains: You can consume whole grain pasta, barley, couscous and bulghur. On the other hand, limit your consumption of fruits and vegetables to once a day and in moderation.
• Nuts: You can add peanuts and hazelnuts to your diet, especially since they are rich in Omega-3 and minerals. You can choose these foods by controlling portions in your snacks.
• Yogurt: You can eat about a bowl of yoghurt daily.
• Legumes: You can consume 3 portions of legumes per week. Lentils, chickpeas and beans are among the legumes you should consume.
• Fish: You can consume two or three servings of fish per week. However, it is recommended to grill the fish instead of frying it at this point.
• Chicken: Can be preferred in small amounts once a week.

Does the Mediterranean Diet Make You Lose Weight?

The Mediterranean diet encourages eating a variety of nutrient-rich foods. It generally limits processed foods and refined sugar, which are high in calories^[1]. Therefore, it can support weight loss. Studies show that the Mediterranean diet is as effective as diets that restrict carbohydrates. It was observed a weight loss of up to 10 kilograms in people who were overweight and followed the Mediterranean diet for a year. Additionally, people who follow the Mediterranean diet for a long time have been observed to have less fat in the abdominal area^[10].

Mediterranean Diet Sample Menu

Monday:

• Breakfast: Whole grain toast, fresh fruits, boiled eggs
• Lunch: Sandwich prepared with whole grain bread and hummus
• Dinner: A salad made with lettuce, tomato, celery, feta cheese with olive oil and vinegar sauce.
• Snacks: Watermelon or blueberries

Tuesday:

• Breakfast: Muesli with raisins and low-fat milk
• Lunch: Steamed broccoli, chickpeas and quinoa mix
• Dinner: Grilled salmon fillet, brown rice, steamed carrots
• Snacks: Yogurt with fresh strawberries

Wednesday:

• Breakfast: Spinach and onion omelette, orange slices
• Lunch: Sandwich prepared with cheese, lettuce and tomato
• Dinner: Salad with salmon, celery, apple slices, olive oil and lemon dressing
• Snacks: Tangerine and raw almonds

Thursday:

• Breakfast: Yogurt garnished with walnuts, cinnamon and apple pieces
• Lunch: Sandwich prepared with lettuce, canned tuna and cucumber, sauce prepared with olive oil and vinegar
• Dinner: Sweet potatoes, green salad, mushrooms
• Snacks: Whole grain crackers, avocado

Friday:

• Breakfast: Porridge garnished with apple slices, pumpkin seeds, cinnamon and hazelnut butter
• Lunch: Veggie burger with broccoli and sweet potato wedges
• Dinner: Kidney beans and noodles
• Snacks: Homemade granola with pistachios, Chia pudding garnished with coconut

Saturday:

• Breakfast: Omelette prepared with goat cheese and green pepper
• Lunch: Sandwich with mustard and chicken on whole wheat bread
• Dinner: Whole wheat pasta with steamed broccoli, tomato sauce and parmesan cheese
• Snacks: Banana

Sunday:

• Breakfast: Blueberries, Muesli with low-fat milk
• Lunch: Whole grain toast slices, vegetable soup
• Dinner: Cauliflower, brown rice, green salad
• Snacks: Herbal tea and apple slices

You can make the Mediterranean diet, which is rich in vitamins and minerals, a part of your life by making a few adjustments to your refrigerator and nutrition program. Do not forget to check your doctor’s check-ups and your vitamin and mineral needs before making this diet your lifestyle.