Following a Mediterranean diet can protect against heart disease, cancer and can also reduce your risk of Parkinson’s and Alzheimer’s diseases. Impressive benefits for something that tastes so great!

A Mediterranean style of eating is usually characterised by:

• A high consumption of fruits and vegetables;
• Plenty of wholegrain cereals, legumes, nuts and seeds;
• Olive oil as a healthy fat source;
• Little red meat, dairy and processed foods.

The reason the Mediterranean diet is so beneficial is thought to be because it is well balanced and contains all the necessary vitamins and minerals. We also know that a diet rich in whole plant foods provides plenty of antioxidants, phytonutrients and fibre.

Hints and tips

Why not adopt at least some of the ways of the Mediterranean diet to help you on your way to a healthier you!

• Aim for 2 serves of fruit each day. Simply slice a banana on your breakfast cereal, enjoy strawberries in a smoothie or indulge in some fresh figs drizzled with honey for dessert.
• Include seeds and nuts in meals to add extra crunch, flavour and nutrition. Sprinkle pinenuts or hazlenuts in salads and mix sunflower and sesame seeds through your morning cereal.
• Aim for 5 serves of vegetables each day. Try roasting some capsicum, onion, garlic, zucchini, cherry tomatoes and mix through pasta with a tomato based sauce for a delicious mid week meal.
• Drizzle roasted vegetables or a mixed salad with a small amount of olive oil and caramelised balsamic vinegar.
• Increase your legume and grain intake by adding chick peas to your salads; reduce your mince consumption by substituting with brown lentils and kidney beans, and bulk up soups with barley or a soup mix.

  This information is brought to you by the Sanitarium Nutrition Service. If you would like more information email nutrition@sanitarium.com.au

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