Cathy Johnson discusses the significant health benefits of following a traditional Mediterranean diet along with the 10 commandments to follow when adopting this diet. It’s said that it has proven benefits in preventing heart attacks and promoting a longer life generally, as well as help ward off diabetes, bowel and prostate cancers.
The commandments are:
- Use olive oil as the main added fat (aim for around 60 mls /day);
- Eat vegetables with every meal (include 100g leafy greens and 100g tomatoes, and 200g other vegetables/day);
- Include at least two legumes meals (250g serve) per week;
- Eat at least two servings of fish (150-200g serves) per week and include oily fish:for example Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gemfish, canned sardines, and canned salmon. Canned tuna is not as high in the important fish oil omega-3, but still a good choice to include in your fish serves.
- Eat smaller portions of meat (beef, lamb, pork and chicken) and less often (no more than once or twice a week);
- Eat fresh fruit every day and dried fruit and nuts as snacks or dessert;
- Eat yoghurt everyday (about 200g) and cheese in moderation (about 30 to 40 grams per day);
- Include wholegrain breads and cereals with meals (aim for 3-4 slices of bread per day);
- Consume wine in moderation (one standard drink a day, which is about 100 mls), always with meals and don’t get drunk. Try and have a couple of alcohol free days a week;
- Have sweets or sweet drinks for special occasions only.
Read More about the ‘10 commandments of the real Mediterranean diet’