The Mediterranean Diet- what is it, how it works and recipe ideas

The words pizza, pasta and wine are enough to make the most dedicated dieter shudder, but -contrary to belief- research has shown that Mediterranean population are actually amongst the healthiest and fittest around.

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by Jessica Anais Rach |
Published on

Whilst that doesn’t mean we can all dash to the nearest Pizza Hut salivating with excitement, the low level of heart disease found in Italy, Greece and Spain is worth taking note of.

The diet

Seen as not just a diet, but a way of life, the Mediterranean diet is modelled on healthy fresh foods, frequent activities, simple meals with friends and family, and wine with meals.

The foods

Followed by Spanish beauty Penelope Cruz amongst others, the diet consists of a high consumption of olive oil, nuts, fish, fruits and vegetables, a moderate consumption of cheese, yogurt, pasta, rice and wine, and a low consumption of meat.

Olive oil is a pillar stone of the diet, containing a high level of monounsaturated fats, which studies suggest can reduce heart disease.

Fresh fruits and vegetables and salads play a vital role, with the famous Greek salad containing feta cheese, tomatoes, olives, lettuce, cucumber, red onion, peppers, herbs and of course lashings of virgin olive oil.

Savour the dining experience
Savour the dining experience

The benefits

Designed to improve both physical and mental health, fruit and veg is included in every meal for added nutrients, whilst wholegrain-rich food such as oats help lower blood pressure.

Fish and seafood are lower calorie than meat, and a source of omega 3, which helps fight cholesterol.

Nuts and seeds keep your heart healthy and help fill you up.

Olive oil contains disease-fighting antioxidants and heart-healthy monounsaturated fats.

In Britain, rice and pasta are often avoided because they are thought of as high carb foods, but brown rice and whole grain pasta are actually low fat and low GI, meaning they are digested slower and more steadily, keeping you fuller for longer.

They also contain fibre, protein, vitamins and minerals essential to fast digestion and healthy immune system.

Penelope Cruz gets her amazing body by following the diet

Tips

  • Stock up on your supply of vitamin D tablets, especially in the winter months

Countries around the Mediterranean sea are prone to way more sunshine than us Brits (not hard), and the extra vitamin D is thought help fight multiple sclerosis, Parkinson's disease, cancer, type 2 diabetes and heart disease.

  • Chew your food properly

The Mediterranean lifestyle favours savouring your food -enjoy every bite, the slower you eat, the faster you digest and the quicker you will feel full.

Pasto pesto is a famous Mediterranean dish

Recipe

Brazil nut pesto with pasta

Total time: 20 minutes

Calories: 180

Serves: 12

Ingredients:

  • 1/2 cup chopped Brazil nuts

  • 1 large chopped garlic clove

  • 2 cups parsley leaves

  • 1 cup basil leaves

  • 1/2 teaspoon finely grated lemon zest

  • 7 tablespoons extra virgin olive oil

  • 1 ounce Parmigiano-Reggiano, finely grated (parmesan)

  • Fine sea salt

  • 1 pound dried penne or fusilli pasta or any fanciful shape that will grab pesto

Directions:

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