The Mediterranean diet is getting attention for all the right reasons. It can be wonderful not just for longevity but also for improving your overall well-being. Drawing inspiration from the diet culture of Greece, southern Italy, and Crete in the mid-20th century, it is mostly centred around the consumption of plant-based foods such as fruits and vegetables, whole grains, legumes, beans, nuts, seeds, and olive oil. It also includes fish, dairy, eggs, and poultry in limited portions.
The diet offers several health benefits, including reducing the risk of heart disease, cognitive decline with age, and diabetes, as well as improving bone health and lowering the risk of cancer, among others. While it may be beneficial, many people find it difficult to incorporate into their diet. Dr. Karan Rajan, an NHS surgeon, took to his Instagram account to share ways that are both easy and budget-friendly.
For a realistic Mediterranean diet, he wrote, “You don’t need to source stuff from Sicilian farmers or Athenian food markets… tinned and frozen food count! The Mediterranean diet is not about specific foods but food groups and eating patterns over time!”
Realistic, Budget-Friendly Diet
If you want to eat a Mediterranean diet that’s realistic and budget-friendly, here’s what he suggested you should do:
Frozen Mixed Veg: “At least two servings a day of vegetables, and one serving is around 80 grams,” he said. And what’s the easiest and cheapest way to do this? It’s frozen mixed veg!
Tinned or Frozen Fruit: “At least three servings of fruit a day; tinned and frozen fruit count,” he advised.
Virgin Oil: He recommended at least four tablespoons of extra virgin olive oil per day. It can be used to cook vegetables or drizzle on salads, bread, and pasta.
Take a look at the post:
Legumes/ Baked Beans: According to Dr. Rajan, at least three servings a week of legumes, with a serving being roughly 150 grams or half a can, should do, and baked beans count.
Tinned Sardines and Mackerel: “At least three servings a week of fish, and at least one of those servings being oily fish. Things like tinned sardines and mackerel in olive oil are cheap and omega-3 rich,” he shared.
Whole Grains: He said, “Two to three servings a day of whole grains. This is like one slice of wholemeal bread, half a cup of cooked wholewheat pasta, and even half a cup of oats.”
Nuts: The doctor suggested at least three servings of nuts, with each serving being around 30 grams.
In the end, he shared that the Mediterranean diet is more about eating patterns and food groups as a whole, so it’s best to choose what you can sustain in the long term.
FAQs on mediterranean diet:
1. What is the Mediterranean diet?
It’s a way of eating based on the traditional foods of countries bordering the Mediterranean Sea.
2. What foods are included?
Fruits, vegetables, whole grains, olive oil, fish, nuts, and legumes.
3. Is meat allowed?
Yes, but red meat is limited—fish and poultry are preferred.
4. What are the health benefits?
It supports heart health, weight management, and may lower disease risk.
5. Can it be followed by vegetarians?
Absolutely—plant-based foods are a core part of the Mediterranean diet.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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