Other studies have found that following the Mediterranean diet can be a boon to your brain health: it’s associated with a lower likelihood of developing cognitive impairment, dementia and Alzheimer’s disease.
An eating pattern
Perhaps the most impressive thing about the Mediterranean diet is that there are countless ways to follow it. The diet is an eating pattern inspired by the traditional cuisines of countries around the Mediterranean Sea – and hundreds of ingredients fit within its principles.
“It’s really not a diet. It’s a style of eating that emphasises minimally processed foods that are plant-forward or plant-based,” said Katherine D. McManus, director of the Department of Nutrition and director of the dietetic internship at the Brigham and Women’s Hospital, a teaching affiliate of Harvard Medical School.
“It can be easily translated into many other cuisines … because many cuisines throughout the world are rich in plant-based foods.”
In other words, you can apply the diet’s principles to dishes from around the world, whether it’s curries, tacos or stir-fries.
The diet’s core principles
The World Health Organisation, the Harvard School of Public Health and Oldways, a nonprofit that promotes traditional diets, collaborated to create a pyramid that illustrates the diet’s principles. Here are the basics:
- Eat these foods daily: Legumes, fruits and vegetables, whole grains, herbs, spices, nuts and seeds. These foods should be at the core of your meals. Cook primarily with extra virgin olive oil. “Try to make half of your plate veges at lunch and dinner,” McManus said. Experiment with different whole grains, such as bulgur, amaranth and farro, and whole-grain and legume pastas. Try snacking on nuts and including them in your meals. “Nuts and seeds are a big part of traditional Mediterranean meals,” McManus said.
- Eat these foods twice a week: Fish and other seafood, such as salmon and shrimp. Canned or frozen salmon can be a convenient, affordable option.
- Eat these foods in moderate portions, about once a day to once a week: Eggs, poultry, and dairy, especially fermented dairy foods such as yoghurt and kefir.
- Eat these foods sparingly: Red meats and sweets. “Use meat more as a garnish than the main course,” McManus said. If you have a sweet tooth, try eating fruit instead of candy and other sweets.
- Drink mostly water. Cut out sugary beverages and focus on water, coffee and tea. Wine can be consumed in moderation and typically only with meals.
