Eating Well – the Mediterranean Way

While many stroke survivors can’t identify risk factors that may have contributed to their stroke, there is considerable evidence that poor diet is associated with high cholesterol, a risk factor for stroke. Research around secondary prevention of stroke (ie to avoid you having another one) points towards adoption of the Mediterranean Diet as a way of lowering bad cholesterol and improving cardiovascular health.

_{See (Olavarría VV, Campodónico P, Vollrath V, et al. Effects of an Avocado-based Mediterranean Diet on Serum Lipids for Secondary Prevention after Ischemic Stroke Trial (ADD-SPISE): Study protocol. Medicine (Baltimore). 2021;100(24):e26425. doi:10.1097/MD.0000000000026425)}

“The Mediterranean diet is delicious and can be an economical way of eating. In writing this post I want to make it clear I am not giving health advice or dietary guidance, just sharing with you my approach to eating well”

What is the Mediterranean Style diet?

The type of Mediterranean diet most frequently studied is high in nutrient rich plant foods and relatively low in animal-based ingredients. Eating well the Mediterranean way is an approach to food rather than a prescriptive diet plan like other ‘diets’ for example the Low Carb Diet, low fat, paleo or Keto diets.

Even though you still need to think about ‘portion size’ or the quantity of food you eat overall, this eating style encourages you to eat more of some foods which may not have been high in your daily food intake before. If you eat Mediterranean style you will feel ‘full’ and be getting the vitamins and minerals your body needs for health.

Check out https://healthengine.com.au/info/mediterranean-diet for a full description including meal ideas.

Some key aspects of the Mediterranean style diet

Get colourful with your Veg!

Ramp up the quantity and nutritional value of the vegetables you eat by adding in lots of dark leafy green veggies like Spinach, Bok Choy, Silver-beet, Kale and by eating colourful vegetables such as bright-red and yellow peppers, red/purple onions, carrots, eggplant, tomatoes.

Less Red Meat More Veg for me

Eat a variety of good quality proteins instead of red meat for most of the week. While red meat such as beef, pork and lamb are a good source of protein, within the Mediterranean diet red meat is only eaten once a week. When you do eat red meat, it should only be a small portion and be lean. A ‘portion’ is about 100g or the size of a deck of cards. Oher high-fat processed meats such as sausage, bacon and deli meats should only be eaten occasionally.

Instead of red meat for the other days of the week, those of us who eat Mediterranean style, cook and eat fish, chicken, turkey, oily fish (salmon, tuna, mackerel etc), prawns, eggs, or other protein-rich foods such as tofu, soybeans, edamame beans, Quorn, chickpeas, or hummus, together with a variety of colourful vegetables.

I’ll have mine scrambled please

Eggs are a great source of protein and can be eaten every day. Boiled, poached, scrambled, cooked as an omelette, or baked in the oven with Borlotti beans, tomato, peppers and chilli they make a great meal. Add Smoked Salmon, mushrooms or wilted spinach to your poached or scrambled eggs and you have a breakfast of champions! If you have your eggs with toast, make sure the bread is Wholegrain, not starchy, white bread (processed and with minimum fibre and nutrients) or ‘brown’ bread (which is also processed and often with added sugar).

Eat full fat Dairy foods, but in moderation

Full fat dairy foods such as yoghurt and cheese should be included in your meal planning as they supply good calcium and protein. Eat in moderation though because they are pretty high in kilojoules. Research shows that full fat dairy foods also help you feel ‘fuller’ for longer and do not cause diabetes. Low fat dairy products often have added sugar to make them more palatable.

Full fat Greek Yoghurt served with colourful berries (blackberries, strawberries, or blueberries) or a scattering of nuts and seeds makes a yummy breakfast. In other meals a sprinkle of grated tasty or parmesan cheese can be used on baked or steamed vegetables to add flavour, instead of salt.

Add some Legumes and pulses

Foods such as chickpeas, beans, peas and lentils provide the complex carbohydrates and fibre that are an important part of the Mediterranean diet. Its easy to add legumes to your diet by including tinned beans or lentils to soups and casseroles, by making hummus and salads, or by making them the star of the show curried, made into patties or dips, or delicious dishes like Vegetarian chilli (taste.com.au)

Something’s Fishy around here!

Eating fish and seafood at least twice a week is part of the Mediterranean diet. Fish and seafood such as Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, crab, mussels, etc provide great quality protein, good fats and contain omega-3 fatty acids, and many contain vitamins A and D. Before adopting the Mediterranean diet I didn’t enjoy fish very often. Now I look for ways to increase my fish consumption, for example: through tuna, mayonnaise and corn in a wholegrain wrap for lunch or; with lightly fried flathead tails served with sweet potato wedges, chopped Italian salad and a Creamy yoghurt and chive dressing (taste.com.au)

What? Are you nuts?

Nuts and seeds in moderation are very much a part of the Mediterranean style diet. Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds provide a good source of protein, minerals & vitamins. They contain healthy fats and have a high fibre content. Add a small amount to breakfast, salads or casseroles. Flour made from these nuts make a good alternative to processed wheat flour for baking and oil from these nuts can be used in cooking, which is a bonus for those who need to be ‘Fructan free’.

“Oils ain’t oils, Sol” – Olive Oil is King

Olive oil is your main source of fat within the Mediterranean diet, preferably extra-virgin and virgin olive oils which also provide antioxidant effects. Saturated fats and hydrogenated oils (trans fats) should be avoided because they both contribute to heart disease.

The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats … Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.”

Mediterranean Diet 101: A Meal Plan and Beginner’s Guide (healthline.com)

Sow your Oats!

Oats are good for your health and is a breakfast cereals often mentioned as applicable for the Mediterranean diet. Make sure you use whole oats, rather than quick or instant oats. You can eat them cold and uncooked (as overnight oats) or as hot cooked oatmeal/porridge. Both types of contain resistant starch, which helps to protect against diabetes and colon cancer and also helps control hunger and contributes to feeling ‘full’.

Other than oats, eating Whole-Grain cereals are recommended for breakfast, in breads and pasta.

There are very few DON’TS but here they are:

The Mediterranean diet is a low sugar diet. Cut out sugar, sugary treats, drinks and desserts.
Minimise or avoid starchy “white stuff” like, bread, pasta, potatoes, rice. Have wholegrain bread and pasta, quinoa, bulgur (cracked wheat), whole rye, whole-grain barley, wild rice and buckwheat instead.
Avoid sweeter fruits such as mango, pineapple, melon and bananas which are high in sugar. Berries, apples & pears are great.
Avoid most pre-made breakfast cereals as they are usually high in sugar, even if they are labelled Wholegrain. Or try making your own Bircher muesli (taste.com.au)
Avoid snacking if possible.

Click if you’d like a copy of my Mediterranean meal planner and shopping checklist

Julies-Mediterranean-Planner-and-checklist Download