The Mediterranean Diet; Why is it So Good for Us?

The Mediterranean Diet;

Why is it So Good for Us?

Still the top diet of 2022, the Mediterranean diet is still considered the most practical and sustainable diet. But what makes it so effective? Here, Fahmida Jafri, Dietician and Head of Nutrition reveals the facts.

AN EFFECTIVE DIET

The Mediterranean diet, explains Jafri, is a traditional way of eating for people residing in the Mediterranean. She elaborates, “The diet emphasizes on the consumption of fiber; healthy fats like MUFA and PUFA; quality proteins and antioxidant rich foods.” Essentially, the Mediterranean diet pattern also ensures clean eating with an array of plant-based choices. “Hence, the effectiveness and popularity of the Mediterranean diet is based on the positive health impact on individuals,” she says.

THE BEST DIET OF 2022

According to Jafri, the Mediterranean diet benefits people of different cultures and origins. “The reason is the raw choices and sources of food which are unanimously available throughout different countries,” she says, and also, it’s easy to

incorporate in different cuisines. “The main fact is that this diet ensures the inclusion of all macro and micronutrients required for a heathy lifestyle,” says Jafri, and it’s a dietary pattern which is easy to understand, follow, and incorporate in our daily lifestyle. “Moreover, apart from the regular sources of grains, proteins, fiber, and healthy fats; this diet sheds light on the functional food aspect as well, with the inclusion of herbs and spices which are proven to be effective as bio functional foods.”

THE HEALTH BENEFITS

Embracing a Mediterranean diet is all about making some simple and profound changes to your eating style, reveals Jafri. “The diet focuses on a high intake of fresh fruits and vegetables, a moderate consumption of whole grains, seafood, poultry, dairy, nuts, olive oil, with a low consumption of red meat, sweets and fats,” she explains, adding, “this pattern enables an individual to lower the bad cholesterol, helps to shed excessive weight, control inflammatory changes in the body, improves heart and brain function and lowers the risk of diabetes and hypertension.” The intake of saturated fats, trans fats, refined carbohydrates and processed foods becomes very low with this type of Mediterranean diet pattern. Hence, the benefits are enormous on an individual’s health.

EASY TO INCORPORATE INTO ANY LIFESTYLE

The Mediterranean diet eating pattern can be incorporated into the lifestyle of most individuals, points out Jafri, particularly senior citizens, cardiac patients, diabetics, to name a few. “The essence of this diet lies in healthy food choices within the caloric demands, portion control as per the patient’s nutritional needs as well as the targeted nutrition therapy,” she says. “The right balance of macro and micronutrients as per the individual’s nutrient needs and health condition is the key to attain health benefits through the Mediterranean eating style.”

EASY WAYS TO TRANSITION TO THIS DIET AS A LIFESTYLE

• Any change we make to our lifestyle can be done gradually and consistently.

Replacing the unhealthy food sources to healthy ones should be the first step in embracing a Mediterranean diet lifestyle. Replace saturated fats to MUFA oils such as olive oil or walnut oil. • Make whole grains your staple. Introduce quinoa, buckwheat, barley or red rice in different dishes. Replace processed snacks with fresh fruits topped with flax seeds, salads, hummus with olive oil,

Greek yoghurt or vegetable soups. Make vegetable salads and fruits a part of each main meal. • Limit consumption of red meat and poultry to once a week and increase consumption of fatty fish and sea food to thrice a week. • Designate two days a week as vegetarian days wherein legumes, beans and tofu are the main sources of proteins.

Switch from breakfast butters to avocado spreads, from packed juices to coconut water, from fried chips to baked sweet potatoes and from desserts to fresh fruits. • Moreover, the change starts from purchasing healthy items. Have a list ready when you shop. Do not stock your refrigerators with sugary foods and fatty foods. • Make meal times as family times to enhance the change. • Get more physically active. H