Ten Rules Of The Mediterranean Diet
THE MED DIET WAS RECOGNISED BY UNESCO AS AN INTANGIBLE CULTURAL HERITAGE OF ITALY, PORTUGAL, SPAIN, MOROCCO GREECE, CYPRUS AND CROATIA IN 2013.
But calling it a ‘diet’ is diminutive and doesn’t really explain the heritage status. In fact it’s a lifestyle at the heart of which is a long tradition of trades and craftsmanship, consuming essential produce like extra virgin olive oil and seasonal fruit & veg, eating slowly and in company.
In a wider context the Med Diet involves a range of skills, crafts and knowledge around farming, fishing, food preparation and conservation (think Parma ham). All these trades come together at the market place and ultimately to fruition at the big family dinner table.
Eating together is the foundation of the Mediterranean cultural identity. Food is very important and describes a moment of social exchange and hospitality. Around the table is where relationships are built and grown, it’s where a large portion of family life takes place and more often than not is where business flourishes.
As much as moving to Spain could be tempting, if you can’t afford the more there is an easier way to adopt the lifestyle.
The ten basic rules of the Mediterranean Diet:
Fruit and Veg
- Eat seasonal fruit and vegetables daily also as a snack.
- Consume legumes such as peas and lentils twice a week.
- Use extra virgin olive oil as your main source of fat in favour of animal fats.
Meat, Crab and Cheese
- Have your share of daily carbs as an essential source of energy, but the key here is to do it in moderation.
- Have meat once a week consuming less red meat and more white meat or fish. Bluefish is a particular favourite as its rich in minerals and omega 3 oils.
- Eat cheese as an occasional treat and prioritise those with lower fat content and yogurt.
The How To
- Enjoy small portions and a large selection of ingredients to introduce variety to your diet.
- Eat five times a day: three main meals and two snacks daily. The Mediterranean diet is based on a regular distribution of food throughout the day with breakfast which starts your metabolism off and small snacks late morning and mid-afternoon so you don’t get to your main meals excessively hungry.
- Eat your meals seated with no rush (if you can) and above all in good company. A good daily dose of positive sharing relationships can be the antidote to a happier fulfilling life.
- Exercise at least 30 minute every day to keep your metabolism going, burn any excess improve your wellbeing