In the past years, our habits have changed and we have seen a rise in the use of industrial food. We have also gained a better understanding of how eating a balanced diet plays a crucial role in our health and development. We have become more aware of how the foods we eat directly affect our overall health. The processed, chemically saturated, high sugar, fat and sodium foods that have become part of our mainstream food intake are directly responsible for the increase in morbid obesity as well as numerous debilitating or life threatening diseases including Type II Diabetes, Cardiovascular disease, Asthma, gastrointestinal disorders and many forms of cancer.

The Mediterranean Diet has been around for thousands of years. For many people, it’s not a diet at all, but rather, a natural way of life. It is based on all natural foods that contain many cancer fighting antioxidants and anti inflammatories. The foods in this diet also contain many nutrients and good fats that our bodies need for overall health. There are many proven health benefits in following this diet. Many studies have proven that people who follow a Mediterranean Diet live longer because they are less likely to develop life threatening or debilitating diseases.

To convert your diet to a “Mediterranean Diet”, you should include *:

  • Fish
  • Whole grains including flax
  • Nuts
  • Legumes
  • Beans
  • Lentils
  • Chick peas
  • Olive oil
  • Herbs and spices
  • Fruits
  • Vegetables
  • Small amounts of dairy products including milk, yogurt and cheese

Please note that this diet does not consist of processed, prepackaged or refined foods.

Meat and Alternatives

The white meats that are part of this diet include fish such as tuna and salmon that are high in Omega 3 oils. Omega 3 is the good fat that your body needs. It lowers blood’s cholesterol and triglyceride levels and reduces the risk of Cardiovascular disease, Asthma and other ailments.

One of the main foods in the Mediterranean Diet is nuts. Nuts have been blamed for increasing cholesterol levels and weight gain. But the truth is that nuts are also really good for us. In fact, university studies have shown that people who eat nuts daily are generally slimmer and have a lower risk of developing cardiovascular disease, Type II Diabetes, diverticulosis, gallstones and insulin resistance. Nuts are very high in the good fats that your body needs and have natural antioxidants which help fight cancer.

Fruits and Vegetables

Fruits and vegetables are full of nutrients, antioxidants and anti inflammatories that fuel your body and help protect from cancer cells. The natural, low-glycemic sugar found in fruits and vegetables converts into blood sugar slowly so there are no dramatic highs and lows in insulin production. The abundant variety of fruits and vegetables makes it easy for you to add them to recipes and meals. They are generally inexpensive and rich in flavors and textures.

Carbohydrates vs Whole Grains

One food group you won’t see in the Mediterranean diet is refined carbohydrates such as bagels, breads, rice, pasta or other high sugar, bleached, processed grain foods. These foods add to your body weight and have a very significant and dangerous effect on your blood sugars and insulin production. The high amounts of refined carbohydrates that we eat on a regular basis increases the development of Type II Diabetes, cardiovascular disease and mood swings. Refined sugars may also fuel cancer cells, so it is better to reduce them – even eliminate them – from your diet. On the other hand, the whole grains in the Mediterranean Diet are high in fiber and low-glycemic. They do not cause spikes in our blood sugar levels or interfere with your body’s insulin production. Whole grains break down slowly so you naturally eat less because you feel full for longer periods.

* If you want to start following a Mediterranean Diet, you don’t have to make drastic, overnight changes to your current eating habits. By making simple, gradual changes, you can slowly change your food intake from your current diet to a Mediterranean Diet without feeling like your dramatically changing or restricting the foods you eat.