28 Aug Mediterranean Diet for Better Health
2020 has put us all through stress; we are out of routine and many people’s overall and mental health has been impacted.
It is well known that what we eat has effects on both mental and physical health. Diet quality is a possible risk or protective factor for depression. A diet lacking in adequate amounts of fruits and vegetables can lead to deficiencies in vitamins, minerals and antioxidants, which would impair the functioning of our immune system. The gut-brain axis also highlights the tight relationship between our intake and the state of our mental health.
On the other hand, stress and unpleasant emotions prompt us to reach for ‘comfort foods’, which are often high in sugar and/or fat. These foods in particular have been shown to reduce the stress response, but are also highly addictive.
There are many versions of a healthy diet. One example is the Mediterranean Diet, which is based off the traditional eating patterns of those from countries bordering the Mediterranean Sea. It is unique in that it takes into account not only the foods we eat, but also behaviour around food.
The Mediterranean Diet has endless evidence supporting the widespread benefits to our health, such as reduced risk of developing and improved management of chronic conditions, including type 2 diabetes and heart disease. Studies have also shown the positive impact on improving mental health status. Higher adherence to the Mediterranean Diet was associated with a 30% reduced risk of depression!
So, what is the Mediterranean Diet?
- Extra Virgin Olive Oil as the main culinary fat
- Aim for around 60mL/day
- Use EVOO when cooking and in salad dressings
- Plenty of seasonal fruits and vegetables as snacks and in meals
- Try to fill half your plate with vegetables at lunch and dinner
- Include fruits and vegetables as snacks throughout the day
- If you’re not sure of what is in season, check out our recent blog HERE
- Eat plenty of wholegrain breads and cereals
- Include legumes at least twice per week
- Can replace meat in sauces or curries with lentils or chickpeas
- Fish at least twice per week,
- Particularly oily fish, such as salmon
- Yoghurt (such as Greek Yoghurt) daily, while cheese consumed in moderation
- Reduce portions of red and processed meat, include these no more than twice/week
- When/if drinking an alcoholic beverage, red wine is the recommended variety with meals in moderation (no more than one standard drink/day)
- Meals should be consumed mindfully and slowly, so the flavour can be enjoyed
- Try to remove any distractions, such as TV or work computers, while eating
- Prepare and consume meals with company
- Try to organise meal times that align with others in your household
- Alternatively, arrange calls with friends or loved ones throughout the week to call while you prepare meals or FaceTime them while you eat together
- Sharing a meal with others (either in person or virtually) can help manage stress and increase overall quality of life
It has been shown that The Mediterranean Diet was most effective when individualised. If you’d like to ask our Dietitian how you can incorporate some of these principles into your day, Alex is seeing clients virtually on Monday mornings and Tuesday afternoons. In our next blog our Dietitian will also be going through a Mediterranean style recipe.
Please note that The Mediterranean Diet is not a replacement for medication/drug treatments or therapy.
References:
https://www.health.qld.gov.au/__data/assets/pdf_file/0032/946049/cardiac-meddiet.pdf
https://foodandmoodcentre.com.au/smiles-trial/
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y
https://foodandmoodcentre.com.au/2016/07/diet-and-mental-health/
https://www.abc.net.au/news/health/2017-02-16/10-commandments-of-the-real-mediterranean-diet/7541786