First, let’s get things in order: many believe that the Mediterranean diet is mainly a lot of olive oil, but even though this oil is definitely a component of this diet, it is based on a variety of whole foods from the plant and really not only on it. The base includes a variety of food groups, mainly on whole foods from plants such as: vegetables, fruits, whole grains, legumes, nuts and seeds.
Mediterranean diet is not a specific and limited menu
Mediterranean diet is a pattern of nutrition and not an exact list of foods and amounts. The nature of the Mediterranean diet varies between different regions throughout the Mediterranean depending on the region, local food and the food available in the different seasons.
The Mediterranean diet is based on the quality of the sources of fat and carbohydrates and not necessarily on their quantity
The Mediterranean diet is not low-fat or low-carb. It is based on the type of fat and carbohydrates and not their amount. She advocates choosing monounsaturated and polyunsaturated fats from olive oil, avocado, nuts, seeds, and whole sesame tahini; And less in the consumption of fat sources such as: butter, margarine, and fatty meats. The carbohydrates it includes are whole foods such as: whole grains, legumes and fruits; And not on sweets, snacks and sugary drinks.
You don’t have to drink wine to adopt a Mediterranean diet
Moderate wine consumption is a typical part of the Mediterranean diet but It is not a condition to implement this diet. For those who do not consume alcohol, there is no recommendation to consume it to enjoy its benefits.
Mediterranean diet is suitable for all stages of life
Mediterranean diet is suitable for people of all ages – from childhood to late life. In fact, it is never too late to make dietary changes and improve health. Therefore, implementing a Mediterranean diet from a young age can have many benefits in maintaining health in the present and preventing diseases in the future.
This way they will be applied easily
You can definitely enjoy a Mediterranean diet even without spending hours in the kitchen. Here are some tips you can use to start applying its principles easily:
- Choose simple recipes that involve minimal preparation or one that matches your ability to invest. For example: salad meals, stir-fries, stews in one pot, a “pokey” bowl that includes several food components or dishes in the oven such as antipasti.
- Use foods that are suitable for quick preparation such as: packaged cut vegetables, cherry tomatoes, frozen vegetables, frozen or canned legumes, etc.
- Prepare food for several days in advance and store it in the refrigerator or freezer.
- Stock up on snacks that do not require preparation: fruits, nuts, vegetables (with or without dips, such as tahini or hummus), roasted beans, chickpeas, avocado with a little lemon, etc.
It is always good to have frozen vegetables at home | Photo: Africa Studio, shutterstock
There are also economic social and environmental benefits
In addition to the health contribution of the Mediterranean diet, it contributes to other aspects such as economic savings and protecting the environment. When we base our diet on whole foods prepared at home, it first of all saves us money. Raw foods such as: whole grains, legumes, fruits and vegetables in season are relatively cheap, especially when you compare the purchase to that in restaurants. The Mediterranean diet also contributes to sustainability and preserving the environment – plant foods consume fewer resources to grow, such as land and water, compared to animal foods, and their higher consumption relative to animal foods contributes to fewer greenhouse gas emissions.
* Natalie Shemesh and Roni Hasson are dieticians atOrganization of doctors for nutrition