The Mediterranean Diet: A Roadmap to Sustaining Healthy Eating Habits
The Mediterranean diet is a well-known dietary approach that I highly recommend to my clients. Unlike traditional "diets" that are often restrictive and cut out entire food groups, the Mediterranean diet is a lifestyle approach and a new way of eating that focuses on consuming all food groups with an emphasis on plant foods. Scientific studies have shown that the Mediterranean diet has preventative effects towards obesity (1,2), cardiovascular disease (3), dementia (4), high cholesterol (1,2) , and type 2 diabetes (1,2). Additionally, it has positive effects on gut health and has been extensively studied for its health benefits and long-term success in weight loss.
The Mediterranean diet includes a high intake of vegetables, fruits, nuts, whole grains, a variable amount of extra virgin olive oil, a moderate consumption of fish, poultry, and dairy, and a low intake of sweets, confectionery, and red meats. It is rich in fibres, antioxidants, and has a balanced ratio of omega 6 to 3 essential fatty acids.
To adopt the Mediterranean diet at home, it can be overwhelming to alter dietary and lifestyle habits. Here are a few tips to get started:
Aim for half of your plate to be plants.
Limit red meat to ideally once a month. Purchase grass-fed, preferably local meat.
Aim for 30g of fibre daily and vary your plants.
Aim for 16% - 35% of your diet to be protein (this is highly individualised based on the person's goals, weight, and lifestyle). Animal protein has its place, but aim to increase plant protein to benefit from the added micronutrients, antioxidants, minerals, and fibre.
Start by having 1 to 2 plant protein dinners a week (ideas: change your weekly Spaghetti Bolognaise to Lentil Bolognese and Chilli Con Carne to Bean Chilli). Aim to build this up as you get more confident with plant based cooking and don’t forget your protein! Think beans and pulses.
Avoid ultra-processed foods (these are made from industrial formulations with numerous and often unrecognisable ingredients, such as artificial flavourings, preservatives, and hydrogenated oils. Ultra-processed foods are designed to be highly palatable, convenient, and long-lasting, with little emphasis on nutritional value or health).
“The studies’ findings disclose that the MedDiet’s beneficial effects could be primarily related to its anti-inflammatory and anti-oxidant properties. The effectiveness of this dietary pattern in controlling waist circumference and obesity seems to be another key aspect”
At Jessica May Nutrition, we are huge advocates for the Mediterranean diet due to its sustainable approach, which is more easily adopted for long-term success than traditional diets that usually cut out entire food groups. In our clinic, we provide personalised recommendations and recipes that suit your preferences and lifestyle. We take into account your weekly commitments and time constraints and come up with a fully flexible and tailored plan. You have the option to implement the recommendations on your own or have further support and accountability using our food and lifestyle journal, with personalised daily responses.
The most integral step of the process when working with us is the coaching that we provide around your relationship with food, habits, and your deep-rooted goal. Our master NLP practitioner supports you in making changes for long-term success while feeling great rather than starving yourself! We provide further personalisation after functional testing, such as testing the gut microbiome, blood glucose levels, thyroid panel, hormone panel, and vitamins and minerals.
“We support clients with personalised recommendations that they can adhere to, coaching and support to achieve long-term success with no diets I’m sight! ”
If you interested in achieving your goals in a sustainable and healthy way for long-term success, click below book your free 20-minute FREE discovery call.
Jessica May Nutrition provides you with invaluable information and education to help you to achieve your goals for optimal wellness. We take into account:
Lifestyle and environmental factors that could be influencing your ability to loose fat.
Your bodies glucose response to certain foods.
Functional blood or stool testing.
Analyse the fibre and micronutrients in the diet, not just the calories.
Supplement recommendations to support your lifestyle and goals.
NLP coaching techniques for accountability and habit forming.
Journaling foods, lifestyle and feelings with personalised tips and pointers.
The Science behind this blog:
(3) https://pubmed.ncbi.nlm.nih.gov/36178601/
(4) https://pubmed.ncbi.nlm.nih.gov/35956364/