The Mediterranean Diet is a Way of Life

The Mediterranean Diet does not have a strict set of rules because it is a way of life that is holistic with a combination of healthy lifestyle choices, good seasonal and mostly plant based foods and healthy connections with family and friends.

The Mediterranean diet is rich in local in season fruit, vegetables, wonderful heart healthy fats and whole grains that are incredibly nutritious and so delicious. A by-product of this style of eating is a healthy weight, lowers risk and prevents diabetes as well as protects our heart. The Mediterranean diet is based on the traditional foods from countries of the Mediterranean such as Greece, Spain, Italy and France.

The general guidelines are to enjoy in abundance nuts, seeds, good fats, legumes (chickpeas, lentils and beans), vegetables, whole grains like good quality breads and cereals and enjoy fruit in season. Add herbs and spices to all your meals and extra virgin olive oil pretty much goes with everything.

When it comes to proteins, fish and seafood are high on the list and red meat would be on occasions or possibly a couple of times per month. When it comes to dairy, cheese, milk and yoghurt are eaten on most days. Eggs are mostly used for baking.

Processed, junk foods, sugary products and packaged foods are very rare if at all. Beverages include water, coffee and tea but if you choose to drink alcohol red wine is preferred and no more than a glass a day.

The health benefits make it so worth it to adopt this way of life, everything from reduced risk of bowel cancer, heart disease, dementia and type 2 diabetes to living a long healthy life. Plus managing weight, blood pressure, cholesterol, bone health and mental health.

A way of life that is anti-inflammatory and antioxidant rich and very easy to make a way of life with just making small changes along the way such as meat free nights, homemade dressings and fish on the menu twice a week. Make plans to eat with your family, connect and embrace life, food, family and health.

Sarah Di Lorenzo, a Clinical Nutritionist and bestselling author, has helped Australians lose over a million kilos. She’s known for her 10:10 Diet series, which has sold over 60,000 copies. Besides her TV appearances and media columns, Sarah is passionate about teaching young people healthy habits. She’s recently launched her own protein bar range and will debut her 1010 Be Well podcast in October. Her latest publication My Mediterranean Book is out now

For the full article grab the December/January 2025 issue of Women’s Fitness Australia from newsagents and convenience locations. Subscribe here.