The Mediterranean diet has come to be known globally as one of the best and most beneficial eating plans around. It is a compilation of the types of foods that exist in the nations bordering the Mediterranean Sea such as Italy, Greece, Spain and Turkey, North Africa and the Middle East. The Mediterranean diet does not adhere to typical eating plan rules, but instead a abundance of food and wonderful healthy food habits, from large portions of fruits and vegetables to controlled and careful portions of healthy fats, proteins from meat and the sea and more-perfect trendsetter to the health and nutrition world globally.

What is Mediterranean food?

Mediterranean food is just the general way people living around the Mediterranean Sea eat. Countries may cook food differently with their own recipes, but have one thing in common which is described below:

• Components
• Fruits and vegetables
• Whole grains
• Olive oil
• Nuts and seeds
• Legumes
• Seafood
• Herbs and spices
• Dairy in moderation
• Small amount of processed foods
• In essence a tasty selection of good fresh food.

The history of Mediterranean eating habits:

Mediterranean food has existed for thousands of years and is directly related to the eating habits of the ancient civilizations which includes the Greeks, Egyptians, Romans and the Phoenicians. Foods available in Mediterranean countries are the key contributor to how they eat. The climate around the Mediterranean, (which is dry and hot) suits crops like grapes, wheat and olives and fruits and vegetables perfectly and as there is such an abundance of them all of the world eats based around them depending on what is in season.

The main food product of the Mediterranean:

Olive oil or the golden liquid as it is known is a very important part of the Mediterranean diet. It is used in Mediterranean cuisine to cook and season food, dress salads and dips and to marinade foods.

The health benefits associated with the eating habits of the Mediterranean:

• Healthy monounsaturated fats
• High in antioxidants
• The eating habits of the Mediterranean are beneficial for the heart
• Health benefits to the inflammation in the body

In contrast to butter and processed oils, the fats in olive oil benefit health significantly.

Fruits and vegetables come in a lot:

In the cuisine of the Mediterranean people, fruits and vegetables play a huge part. Using a large portion of these will provide you with enough vitamins, minerals, antioxidants and fibre.

Foods used:

• Tomatoes
• Spinach
• Cucumber
• Peppers
• Oranges
• Grapes
• Eggplant
• Figs

The amount of food used in meals is enormous and ensures good health.

Middle East contribution to food in the Mediterranean diet: Legumes and whole grains

The Middle Eastern cuisine affects Mediterranean cooking heavily through its use of large portions of grains and legumes within the food.

Dishes prepared:

• Whole wheat bread
• Barley
• Brown rice
• Chickpeas
• Lentils
• Beans

The use of grains and legumes will boost levels of fibre and keep you feeling fuller for longer.

The primary source of protein in the Mediterranean diet: Sea Food

The Mediterranean way of eating differs from other eating plans in Western cultures as their diet is not comprised of a lot of red meat and instead they use a large proportion of fish for the bulk of their protein, and only a smaller amount of other meat much less often.

Types of sea food commonly used:

• Salmon
• Mackerel
• Sardines
• Tuna
• Shrimp

Fish is good for you as it contains high levels of healthy fats and protein and are beneficial for your heart and brain health.

The influence of herbs and spices in cooking.

Exquisite taste in the Mediterranean diet is created with use of herbs and spices rather than unnatural salt.

Common herbs and spices used:

• Basil
• Mint
• Parsley
• Thyme
• Oregano
• Rosemary

Apart from just making food taste fantastic they also boost your health due to containing a variety of compounds which are good for you, plus antioxidants.

The Mediterranean Way of Life.

As well as having an affect on your health from the foods used, your whole way of life can also have an affect on your health.

The aspects of the Mediterranean way of life:

• Sharing food with friends and family
• Slow eating
• Movement all through the day
• A variety of fresh foods used
• Sensible portion sizes

This is why Mediterranean cooking is seen as the world’s best healthy choice.

Mediterranean eating plan has proven positive affects on your health:

It has been scientifically proven that the eating plan used in the Mediterranean countries benefits your health in various ways.

The potential affects the Mediterranean eating plan have on your health include:

• Good heart health
• Healthy cholesterol levels
• Lowered chance of developing type 2 diabetes
• Assistance with control over weight gain
• Lowered risk of developing a few chronic illnesses

The above list proves why this eating plan is recommended by everyone worldwide.

World wide popularity of the Mediterranean eating plan:

As the world is becoming more conscious of having a healthy way of life, the Mediterranean diet has become enormously popular from only originating around the Mediterranean Sea.

Reasons why the Mediterranean diet is the most popular:

• All the food is fresh and natural
• The selection of foods that you can make a meal out of is limitless and variety is great
• It tastes fantastic!
• Huge list of scientifically proved affect on the health
• It is very adaptable for other people’s diets
• Restaurants globally from America to Berlin have started adding dishes which are influenced by the eating habits of the Mediterranean. It can also be made for your lunch at work.

Popular Mediterranean food dishes:

There are a number of traditional Mediterranean dishes that the whole world has adopted:

• Greek salad
• Tabbouleh
• Ratatouille
• Falafel
• Paella
• Bruschetta
• Hummus
• Grilled fish

The list above is just a small indication of the variety of meals people living around the Mediterranean cook for themselves every day.

The modern day Mediterranean eating plan:

Many more people around the world are willing to be healthy, and the Mediterranean eating plan provides the ideal way to live a more healthier life. The diet is based around eating ‘real’ foods as oppose to restricting diets which you cannot eat properly. People following the Mediterranean diet claim to find it much more easier than fad diets as you are eating properly and there is no starving your body for days on end but yet enjoying eating at the same time! The diet has stood as an inspiration to everyone across the world of how they should eat to stay alive and be healthy.

Conclusion

The Mediterranean diet and the way of life it brings is deemed as one of the world’s most healthy diets and this eating plan has taken the world by storm in the past few years with many people taking part and being amazed at the affect this Mediterranean diet has on the human body and how it gives its followers the desired effect.