84 Burnett St Bundaberg
If you’re looking for a way of eating that’s healthy, full of flavour and easy to enjoy, the Mediterranean diet is a great option.
It’s not about strict rules or cutting out the good stuff. It’s all about balance, fresh ingredients and slowing down to enjoy your meals with good company.
The Mediterranean diet is heavy on plants. Think grains, veggies, fruit, nuts and seeds. Food is kept seasonal, local and as unprocessed as possible.
Olive oil takes centre stage instead of butter or margarine. It’s used for cooking, baking and drizzling. Overall fat intake sits around a quarter to a third of your daily energy, with saturated fats kept low.
Meals usually include a mix of traditional dairy like ricotta, kefir or natural yoghurt. Fish and poultry pop up a couple of times a week. Eggs are fine too, with about seven across the week. Red meat is saved for special occasions and only eaten a few times a month.
Fresh fruit is the go-to dessert, while cakes and sweets are treated as an occasional indulgence. And yes, a glass of wine with meals is perfectly normal. Flavour comes from herbs and spices rather than loading up on salt.
The Mediterranean way of life is just as important as the food. People move their bodies every day, whether that’s walking, gardening or a bit of exercise. Meals are enjoyed with family and friends, often outside in the fresh air. Eating mindfully and appreciating where food comes from is part of the picture too.
Stocking the pantry Mediterranean-style is pretty simple. Fill your basket with:
Dairy such as feta, ricotta, natural yoghurt, kefir and eggs
Lentils, beans, chickpeas, nuts and seeds like chia, sunflower, pumpkin and hemp
Wholegrain bread (sourdough is best), bulgar wheat, couscous, oats, quinoa, spelt pasta, buckwheat, polenta and amaranth
Extra virgin olive oil, flaxseed oil, red wine vinegar and homemade stock or broth
Plenty of herbs and spices: cumin, chilli, paprika, parsley, coriander, turmeric, cinnamon, mint, oregano, basil, black pepper, sea salt and even seaweed
Loads of fruit and veg: apples, bananas, berries, tomatoes, beans, greens, avocados, eggplant, olives, zucchini, mushrooms, carrots, broccoli and whatever’s in season
Oily fish like sardines, salmon and anchovies, plus poultry, seafood like calamari, mussels and prawns, and the occasional serve of red meat
A typical Mediterranean plate is simple but nourishing. It’s piled high with non-starchy veg, balanced with wholegrains or starchy veg for energy, and rounded out with protein from fish, poultry, eggs, beans or legumes. Fresh fruit works perfectly for dessert or a snack.
Water and herbal teas are the drinks of choice, with coffee and wine kept in check. Traditional foods like sourdough bread and goat’s feta are encouraged. And when it comes to flavour, garlic, onion, olive oil and plenty of fresh herbs do the heavy lifting.
Finally, meals aren’t rushed. They’re best enjoyed mindfully, outside when possible, and always taste better with family and friends around the table.
If you need more help with your diet, please book in with our naturopath Trish for a personalised approach. You can book online here or call us on (07) 4152 2372.
