The one diet which every expert dietitian endorses is the Mediterranean diet. Whether you are looking for weight loss, reduction in Blood Pressure, reducing Cholesterol, improving the gut microbiome, reversing diabetes or preventing cancer, the Mediterranean diet has been shown to deliver results.
The Mediterranean Diet
A Mediterranean diet suggests consuming more of the following foods:
1) Legumes (peas, chickpeas, lentils, soybeans, peanuts, tamarind) - They're common throughout the Mediterranean countries and are a good source of iron and fibre and are also rich in protein.
2) Dark Green leafy vegetables - Spinach, rocket, endive, and chicory are all excellent sources of magnesium and plant omega 3 fats.
3) Coloured vegetables - Coloured vegetables including tomatoes and capsicum are high in antioxidants, including lycopene (a potent antioxidant)
4) Use extra virgin olive oil - There is some evidence that olive oil, like omega 3 fats, don't seem to add weight around the waist as much as animal fats and processed (hydrogenated) vegetable fats that are high in saturated and trans fats.
5) Include some fermented foods - Foods like yoghurts, kefir, kimchi, sauerkraut, capers or feta cheese may help provide gut-healthy bacteria.
6) Slow-cook meats with vegetables, including tomato, garlic, onion and olive oil- This slow cooking of meat is less likely to form carcinogens than other cooking methods. Stewing also retains nutrients in vegetables.
7) Eat fish and seafood - Traditionally, fish is eaten more often than animal meats. Fish is low in calories, rich in protein and omega 3.
8) Be generous with herbs - Go all out with the oregano, rosemary, dill and mint.
9) Snack on nuts and seeds - Traditional snacks include pumpkin seeds, roasted chickpeas, almonds and walnuts, as well as dried and fresh fruit.
10) Think outside the salad dressing - Use vinegar as flavouring for other dishes. Besides adding a tangy flavour, it also lowers the GI (Glycaemic index) of foods and helps you absorb more iron.
11) Drinking in moderation - Alcohol is never good for you, but if choosing an alcoholic beverage, choose red wine and drink it mostly with meals and never in excess.