Origins of the Mediterranean Diet
Although the term itself (Mediterranean diet) was coined not long ago in the 1960’s, the actual diet dates back roughly 5000 years ago.
It all began with wine, bread and extra virgin olive oil (EVOO) which are still the staple ingredients of cultures that surround the Mediterranean Sea today.
The eating habits of these ancient civilizations from the Babylonians, Sumerians, Persians, Assyrians, Greeks and Romans have all left their mark and contribution to this diet that continues to stand the test of time.
The regions that border the Mediterranean Sea from Southern Europe to the Middle East and Northern Africa are considered the cradle of civilization. They were some of the first scholars, philosophers, innovators and artists in recorded history. They built epic empires and above all they knew the powers that their lands held.
“The Mediterranean tradition offers a cousine rich in colors, aromas and memories, which support the taste and the spirit of those who live in harmony with nature. Everyone is talking about the Mediterranean diet, but few are those who do it properly…” National Library of Medicine
What is the Mediterranean Diet?
It is a plant-based diet, loaded with fruits, vegetables, legumes and healthy fats like EVOO, which can be found in almost every meal.
Whole grain breads and pastas are also consumed daily and in moderation.
Since the diet originated from regions surrounding the Mediterranean Sea (hence the name) fish is also an integral part of the diet, however it is consumed only once or twice per week.
One of the key things to remember is that these ancient civilizations lived near perfect climate conditions and were able to eat seasonally.
This means that every season, a new fruit or vegetable was harvested while others came to an end. Most of these regions are agricultural areas where the populations lived off their land and bartered with locals.
Today, most people are not farmers, nor are they living in regions that allow the growth of seasonal produce.
These populations and geographical regions must rely on their local supermarkets. This is where things can get a little risky for the modern day health-conscious person.
One of the reasons that the Mediterranean diet worked so well is that the produce and fruit that they harvested was organic, pesticides and preservatives did not exist. The fact that their food was organic, or not, was not even a thought. Lucky them.
Today, not only do we have to worry about portion sizes, we also need to take into consideration the source of our food. Not all countries have strict farming standards. Some allow the use of pesticides that are banned in other countries. Take note.
When it comes to red meat, ancient civilizations rarely ate it. This was not because it was a processed carcinogen, like it is today. Meat was a limited resource and costly. Only the wealthy could afford to get their hands on it.
The diet was simple and green because that is what their land had to offer.
Even thousands of years later, greens are what our bodies really need, the simple things that nature has to offer.
The less modified and processed, the better.
The following infographic is a visual breakdown of the Mediterranean Diet fundamentals.
The Mediterranean Diet meal plan
An important aspect of this diet is establishing set eating times. Mediterranean cultures may be known to be late for many things, but if there is one time that they respect, it is meal time!
Not only is their love for food deeply rooted in their culture, they also respect the disciplined timing that the diet demands.
Our bodies have clocks and those clocks need to be reset on time in order to run smoothly. In order maintain healthy digestion it is important that we do not stray away from our meal times.
Eating at set times is just as important as what we choose to eat and how much of it we eat (portion sizes).
The diet is centered is hyperfocused on digestion which is why a lot of people, especially those with digestive and/or weight concerns flock to this diet.
Mediterraneans are all about staying “regular”. This diet (routine and discipline) is what allows most people not only to eat well, but also to eat often and plenty while staying relatively fit.
Another key factor to consider, and to start implementing now, is to stop adding ice to your beverages. Drink your liquids at room temperature.
In fact, most Mediterranean households do not have ice in their freezers. It is not rare to see a bottle of water sitting on the kitchen counter instead of in the fridge.
This is because cold liquids seem to interfere with our digestive system. The cooler temperatures of the drinks we consume often clash with our internal body temperature. This can cause our system to come to a halt during the breakdown and digestive process.
People who suffer from bowel movement issues may begin to see positive results just by stopping the consumption of cold drinks.
During the summer months and periodic heat waves, few people who follow the Mediterranean diet might make some exceptions to stay cool. In these extreme cases it is important to take small sips and limit the portion of the cold drinks. Take your time.
The daily consumption of extra virgin olive oil is equally as important. It truly is a magic ingredient and one of the things that sets this diet apart from all others. It should be a part of every meal and can be used even in deserts.
EVOO il truly a multipurpose superfood with 9 benefits that you can’t afford to miss.
As you read along, always remember that the drinks that we mention should be consumed at room temperature.
Mediterranean Diet breakfast
This is where you will want to have your healthy sugars.
Our brain needs natural sugars in the morning to kickstart our motors and help us function, especially during the first hours of our day.
While some regions opt for a sweet breakfast, others prefer salty. The Mediterranean diet can accommodate both.
Drink a glass of water when you first wake up on an empty stomach. The diet suggests that we drink at least 6 glasses of water per day.
Water can help reduce/avoid headaches, improve the immune system, help flush out toxins and increase metabolism.
It can also help us feel more full so we do not exagerate our portions during breakfast.
While drinking water is important, do not overdo it. Drinking too much water is dangerous and yes, it can be lethal.
Here are some starter ideas for your morning:
Regularly: Cereal and oat mixed with fruit and/or honey instead of adding sugar. Whole grain toast with organic jam, or healthy fats like EVOO or avocado.
1-2 times/week: Yoghurt, milk, cheese, eggs, veggie omelette. Ricotta with chopped fruits and honey can also make for a tasty breakfast.
For our vegan friends and those not able to consume the items above, the main idea here is to ensure that you achieve the required levels of vitamin D and calcium. Manu nutritionists suggest soya, almond or coconut milk. Quinoa and potato milks can also be a good substitute.
Juice: Freshly squeezed juice. Avoid store-bought juice with high sugar content.
Coffee/tea: Some caffeine is ok but get your taste buds used to drinking it without sugar. Otherwise, try getting used to adding honey. This boost of caffeine can be beneficial for our brains and often helps stimulate digestion.
*When it comes to freshly squeezed juice, especially orange juice, it is best to drink it in the morning since it helps boost our immune systems. Some Mediterranean cultures strictly avoid drinking it in the evening since the acidic content may interfere with digestion.
*If you are going to cook or fry, remember to replace butter with olive oil. Not fats are the same. EVOO is particularly known to have one of the highest heating points which is why it is recommended for cooking. Some oils lose flavor or become dangerous after a certain heating point.
The average Mediterranean breakfast is quite light, do not overdo it and try to stay away from fried foods and processed sugars.
Mediterranean Diet lunch
It is carb time!
The diet is largely based on a work routine.
By 12:30-1:00pm you can bet that most Mediterraneans are sitting down for lunch.
At this point our bodies have exhausted the natural sugars and calories that we have consumed during our morning. Now we need to restock in order to take on the rest of the day.
This is where grains really come into play.
It is simply a myth that pasta and bread are bad for us or that they make us gain weight.
This has been proven over and over again with the Mediterranean diet. The trick is not what you eat from this diet, it is when you eat it and how much.
These grains, consumed at night with little movement afterwards, are not advised, not even in the Mediterranean diet.
Actually, lunch is the perfect time to eat whole grain pasta (limited to 100gm per person) and or a whole grain sandwich. Usually the pasta topping, which can be sauce, vegetables and so many other nutritional elements, begin and end with olive oil.
There is a reason why many southern European professional soccer players eat a plate of pasta before a game, they need energy to burn. So we do we.
You can also opt for rice, however the saying goes that rice only holds you for an hour. We burn rice much faster. This may not be the best option if you have a super busy (active) day ahead.
Add a salad to the mix. We do not suggest eating just a salad for lunch, as this may be a better option for dinner.
When it comes to salads, we are Italian and since we promote healthy digestion, our version of the Mediterranean diet dictates that we eat salads after our meal.
Apart from the fact that it cleanses your palate, no matter what salad we make, the condiments are always the same. Extra virgin olive oil and balsamic vinegar. This super duo along with lettuce and other produce is what helps promote the digestion of the food that we have just eaten.
Both extra virgin olive oil and balsamic vinegar do their part to help settle the stomach.
You will rarely find an Italian home with a bottle of store-bought salad dressing. We know that it is not good for us, and we already have the two main elements that we need in our pantry. They are tasty and we know that they will help us stay “regular”.
Lunch always ends with fruit. Again, this gives us some more natural sugar as well as nutrients and vitamins that we need daily.
There are thousands of recipes from various cultures. The important part is that you refer back to the infographic above and do really limit the monthly and weekly foods that are listed.
Always centre your meals around veggies, legumes, grains, fruit and EVOO and do not overdo the rest.
End with a salad and give your body what the right tools, and in the correct order, for it to run properly.
Mediterranean Diet dinner
Keep dinner light.
This is where we avoid pasta and breads, a slice of bread to accompany a some veggies is ok once in a while.
Add a glass red wine as an extra antioxidant a few times a week. We are talking about a standard cup size, not a fish bowl of wine, do not be sneaky at it can have reverse affects.
Dinner can consist of fish, poultry, omelets, and on rare occasions other meats. They are usually accompanied by a variety of cooked vegetables topped with olive oil.
We do not suggest eating meats at dinner since our digestive system has a much harder time breaking them down.
If you do eat meat from time to time, limit it to small amounts. Meat should not be the main portion of your meal. Use meats or animal bi-product as a side to a vegetable-based feature item.
Many dinners end with fresh olives, zucchini, eggplant, or salad topped with olive oil and balsamic vinegar. Yes, we use the same condiments for different veggies. To add variation and flavour to our EVOO and balsamic condiments, we like to add fresh basil, garlic, parsley and even hot peppers to our cooked veggies. These extras have nutrients of their own and help us maintain a healthy digestive system
Likelunch, we end dinner with seasonal fruit to help top off the nutrients and vitamins that we may have missed throughout our day.
Remember that dinner is where you will want to stay away from foods rich in acidity like lots of tomatoes or oranges. Very little is ok, but
Welcome to the Mediterranean family
It's time to...
Researchers continue to prove that the Mediterranean Diet is truly one of a kind. Developed over thousands of year, the elongated life expectancy of the cultures that have and continue to follow it continues to show the benefits time and time again.
Don’t forget, it’s not just about what you eat, but when you eat it and who you eat it with.
Studies have shown that those who eat in company tend to see an increase in life-expectancy.
In Italy we have a saying however, it is better to be alone than in bad company.
While it may sound a little overwhelming, following the diet becomes extremely easy in time.
If there is one thing you can try now just to get your feet wet - stop drinking cold beverages. Wait a few weeks and let us know your results in the comments.
Pro Mediterranean Diet tip: Don’t underestimate the idea of adding a splash of freshly squeeze lemon juice to your water. It may do wonders for both digestion and immune system.
Buon appetito from your Italian friends at Figo Pax.
The information on this website was created for educational purposes only. It is not an alternative to medical advice. Do not use the information shared here to diagnose or treat any health issues before consulting a licensed physician. Always consult a doctor for any concerns regarding your health.