Eating a Mediterranean diet

Another way we support your well-being at Ostend Medical Centre is by providing FREE access to Health Coach Jacki and Health Improvement Practitioner Rozanne.  Jacki and Rozanne have been running their eight week ‘Living Strong’ programme since October, with a recent topic being the Mediterranean diet.  We’re grateful to Jacki for sharing the information below and want to remind all our patients that if they’d like personalised, practical nutrition advice, give us a call to book a free session with Jacki.

With the recent burst of summery weather, many of us start craving lighter, fresher foods and meals that feel good to eat outdoors or share with friends.  Few eating styles are better suited to this than the Mediterranean diet!  The Mediterranean diet is more than just a way of eating – it’s a lifestyle pattern inspired by the traditional eating style of countries bordering the Mediterranean Sea.  It celebrates fresh, seasonal and colourful foods, with an emphasis on vegetables, fruits, whole grains, legumes, nuts, seeds and olive oil.  Fish and seafood are eaten a few times a week, while poultry, eggs, and dairy appear in moderation.  Just as important is the social aspect – meals shared with family or friends, highlighting the importance of slowing down and enjoying food as part of a balanced life.

Extensive research has shown that following the Mediterranean diet can significantly improve long-term health.  It supports heart and brain function, helps manage weight, and reduces the risk of chronic diseases such as type 2 diabetes, certain cancers, and age-related cognitive decline.  The diet’s healthy fats, especially monounsaturated fats from olive oil and omega-3s from fish, help maintain good cholesterol levels and reduce inflammation.  At the same time, fibre-rich plant foods support healthy digestion and blood sugar balance, while antioxidants from fruits and vegetables help protect cells from damage.

One of the great strengths of the Mediterranean diet is its flexibility and enjoyment.  There are no rigid rules or calorie counting - just a focus on variety, freshness, and quality ingredients.  It encourages mindful eating, seasonal cooking, and the simple pleasure of gathering around the table.