Thinking of adopting this up-and-coming diet trend? It’s as easy as sticking to these ten ‘golden rules’!
It’s been a long-kept secret of the yiayiathes and nonne of Greece and Italy but it seems the Mediterranean Diet is the key to living a healthier life.
To hear them talk, the benefits of the Mediterranean Diet have kept them young and snappy. Which is why they probably remember everything.
And why they’re likely to take pride in being proven correct.
Recent studies have supported their oft-repeated claims, citing benefits from a healthier heart to a reduced risk of dementia.
Adopting the diet is easy, too. There’s no calorie counting or ingredient scanning. Just follow these ten commandments and you’ll be well on your way to a healthier, happy lifestyle:
Extra virgin olive oil should be your main added fat with an aim to eat 60 ml per day. Rich in antioxidants, it’s great for adding to salads and for cooking.
Try this Chicken, Apple And Candied Pecan Salad recipe.
Eat vegetables with every meal to a total of 400 g every day. This should be broken down into 100 g of leafy greens (great for vitamin C), 100 g of tomatoes and 200 g of other veggies.
Try this Summer Beans recipe.
Eat two legume-based meals a week, aiming for 250 g per serve. A source of protein, they’re also low GI for slow-digesting, long-lasting energy.
Try this Vegetable And White Bean Soup recipe.
Include two serves (150 – 200 g) of fatty fish, such as salmon and mackerel, per week. These deep-sea favourites are high in omega-3 for a healthy heart and brain.
Try this Glazed Fish With Local Greens recipe.
Refrain from eating meat more than twice a week. This includes chicken. When you do serve up a steak, ensure it’s no bigger than the palm of your hand.
Try this Curried Pork & Bean Burger recipe.
Replace processed snacks with lots of fresh fruit and a handful (30 g) of nuts every day, with the skin on if possible. Not only are nuts filling, they’re a great source of fibre, protein and are low in carbs.
Try this Orange Chicken With Watercress And Grapefruit Salad recipe.
Aim to consume 200 g of yoghurt a day and around 30 to 40 g of cheese.
Try this Bircher Muesli recipe.
Up your wholegrain intake. Healthy cereals and three to four slices of bread a day should do it.
Try this Chicken Tarragon And Smoked Almond Sandwiches recipe.
Stick to one standard drink (that’s 100 ml) a day but try to aim for some alcohol-free days, too.
Try this Osso Bucco With Parmesan Polenta recipe.
Save your sweets for special occasions.
Skip the cake and try this Poached Sliced Pears recipe instead.
Not on the list, but one certainly worth mentioning, is replacing salt with antioxidant-rich herbs. Healthier and just as satisfying, it’s an easy one to remember!
Though it sounds like a world away from the stereotypical Greek diet, and just as far from other modern diets, following this diet has been proven to maintain one’s long-term health.
We’re so down to try it!
Text: By Stephanie Marinkovic / The Australian Women’s Weekly
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