Go the Mediterranean way

Primarily consisting of fruits, vegetables, whole grains, olive oil, fish and nuts, a Mediterranean diet including the cuisines of Italy, France, Spain, Greece, Turkey and beyond, is proving to be a healthier lifestyle choice. A recent study conducted by Spanish researchers found that this diet, which is rich in protein sources, can help protect against cardiovascular disease, diabetes, strokes and boost the general well-being of an individual. Lean protein sources such as meat and eggs and unsaturated fats like olive oil, nuts and avocados are beneficial for the heart.

Mehar Panjwani, consulting nutritionist says any diet focused on fruits and vegetables is beneficial as it is rich in antioxidants that help improve immunity. Olive oil too is a healthy source of fat and fish contains vital Omega-3 fatty acids. “However, in such diets one has to keep in mind the quality and quantity of foods consumed. Just because it’s considered healthy, one shouldn’t go overboard. In fact, olive oil has become such a fad in India, that people don’t count the calories in it,” says Mehar. She suggests choosing your foods carefully as prawns and clams contain invisible cholesterol. 

Nutritionist Niti Desai says there’s much we can adapt from this cuisine into our Indian diet. “The use of fresh salads is something we can incorporate. In India, we cook our vegetables to death thereby losing vital nutrients. The cooking oil used can also be rotated opting between olive, soya bean, sesame and groundnut oil. Further, those who like to drink may opt for red wine which is considered to be heart healthy. Nuts like walnuts and flaxseeds can also be consumed in moderation,” she says.
Clinical nutritionist Nupur Krishnan says key components of the Mediterranean diet are replacing butter with healthy olive oil, using herbs and spices, limiting red meat and consuming fish and poultry at least twice a week. “Instead of using olive oil, one should consume olives as a whole as they contain fiber and antioxidants. Further, this diet is not right for those suffering from high uric acid and potassium, so although the Mediterranean diet is very healthy it can’t be customised for everyone,” she adds.