How to ‘Mediterranese’ your diet: a healthier eating pattern

The nutritionist doctor provides the main advice for introducing more principles of the Mediterranean diet into the Brazilian dietary model

The Mediterranean Diet is widely recognized for its health benefits. “It is associated with a significant reduction in the risk of cardiovascular disease, type 2 diabetes, obesity and some types of cancer. It is also linked to improved brain health and longevity,” explains the nutritionist. Marcella Garcezdirector and professor at the Brazilian Association of Nutrology (ABRAN).

But is it possible, economical and effective for Brazilians to follow this type of dietary model? Is it possible to “Mediterraneanize” the Brazilian diet? “The ‘Mediterraneanisation’ of the diet can be an excellent strategy to improve the quality of life and prevent chronic diseases. The Mediterranean diet is one of the most studied and recommended dietary models by healthcare professionals for its proven advantages in various areas of health. Although it is not the only healthy diet, it is considered one of the best due to its nutritional balance, its simplicity and positive impact on various aspects of health,” says the nutritionist.

According to the doctor, this diet has many positive aspects. “In cardiovascular health, a highlight of this eating pattern is that it is rich in healthy fats, such as those found in olive oil and fish, which help reduce LDL cholesterol. The diet is also rich in fiber and low glycemic index carbohydrates, which help prevent and control diabetes. In the case of brain health, omega-3 fatty acids, found in fish, have a protective effect against cognitive decline. Studies also show that this diet is associated with a longer life expectancy. Finally, this diet also includes foods such as fruits, vegetables, nuts and olive oil, which help reduce inflammatory processes in the body,” says the nutritionist.

Despite being quite balanced, this type of diet involves a lower intake of animal proteins, so if there is not adequate planning, especially for subjects with greater protein needs, deficiencies could arise.

“There may also be a reduced consumption of heme iron, present in red meat, which could be relevant for people at increased risk of anemia,” he points out. Price can be another obstacle. “The Mediterranean diet can be expensive, especially in regions where olive oil, fish and fresh fruit are expensive. Additionally, adhering to dietary patterns may require cultural changes and dietary habits, which may be a challenge for some,” she explains.

To mitigate these possible obstacles, the doctor explains that canned fish, such as tuna and sardines, are good and more convenient alternatives. «They retain a good part of the nutrients, especially omega-3, and are convenient to consume. Sardines are particularly recommended because they are rich in calcium, protein and omega-3, and generally have a cheaper price in Brazil,” he adds.

Although some foods typical of the Mediterranean diet are not common in Brazilian cuisine, it is possible to adapt the diet by using local ingredients, according to the doctor. “Replacing refined oils with olive oil, increasing the consumption of vegetables, fruit, legumes and fish, and reducing the consumption of red meat and unhealthy ultra-processed foods are feasible steps for many Brazilians,” comments the nutritionist.

Below, the doctor also provides 8 other tips for Brazilians to “Mediterraneanize” their diet:

• Olive oil: used as the main source of fat, replacing refined vegetable oils.

• Vegetables and legumes: increase the amount of vegetables on your plate, giving them priority during meals.

• Fish: Include more sardines and canned tuna in your diet if fresh fish, such as salmon, is expensive.

• Legumes: consume more beans, lentils and chickpeas, which are rich in fiber and protein.

• Fresh fruit: Adopt fruit as a dessert or snack.

• Whole grains: prefer whole grain bread, pasta and rice.

• Moderation in the consumption of red meat: reduce the consumption of red meat, opting for poultry and fish.

• Oil seeds: include walnuts, almonds and chestnuts in your diet, but in moderation due to their high caloric value.

Finally, the doctor reiterates that the Mediterranean diet is not the only healthy one. “A fundamental tip for improving nutrient intake is to follow a balanced, varied and as natural diet as possible,” he concludes.

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Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.