Healthy eating series: The Mediterranean Diet

The Mediterranean diet is not only a healthy choice but also a winner if you want to cut time spent in the kitchen. Characterised by fruits and vegetables, legumes and grains, fish, nuts and a small amount of dairy, this diet will help manage your weight, keep your heart healthy and sharpen your brain.

Shop for these 10 items today and enjoy a traditional Mediterranean feast tonight.

Fish
Offers lots of protein, healthy omega-3 fatty acids and is high in vitamin D. Fish oil helps ease the symptoms of rheumatoid arthritis and keeps the eyes bright and healthy

Spices
Spicy food is satisfying food and will add flavour without adding copious amounts of salt. Chilli, garlic and turmeric can rev up your metabolism and may help keep your blood pressure down.

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Vegetables
Packed with fibre and antioxidants, veggies can reduce the risk of stroke, heart disease and possibly protect from cancer. Pick the ones in season and support your local growers.

Feta cheese
The Mediterranean diet is relatively low in dairy but contains feta cheese (and Greek yoghurt!) While it’s high in calcium and vitamin D which aid in bone density, do pick the low-fat version or keep a close eye on your portion size.

Fruit
Simply looking at the vibrant colours will make you feel good! 
If that’s not a good enough reason to drop them in your shopping basket, think of all the vitamins and antioxidants that encourage heart, memory and urinary-tract health.
For tips on picking the right fruit go to: Pick the right fruit for better health

Whole grains
Forget about the old jacket potato and try something different such as couscous, barley, quinoa or bulgur. Quick to prepare and easy to add flavour to. 
Whole grains can help lower blood pressure, cholesterol and blood sugar.

Legumes
Throw out the tins of baked-beans and cook your own beans and lentils for a great source of protein, potassium and magnesium.

Olive Oil
Boasting more than 200 micronutrients, lightly dressing your food in Olive oil and lemon juice can actually help lower cholesterol and manage blood sugar levels.

Red wine
no, you’re not dreaming. The compound resveratrol has been linked to a lower risk of heart disease, diabetes and a longer life.

Herbs
If you want to recreate the authentic flavours of the Mediterranean cuisine, it’s essential to have a good supply of fresh herbs such as Basil, Oregano, Rosemary and Parsley. What better way to ensure you always have some handy than to grow them yourself. There’s nothing like walking into your own garden and harvesting the fragrant herbs for cooking and garnishing the freshly prepared feast.

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At WYZA we don’t believe in fad diets or losing seven pounds in seven days. What we do believe in is eating for life, vitality and a little bit of pleasure too.  

In the healthy eating series we shine a light on the many different ways you can achieve a balanced and nutritious diet without having to drink tea brewed on magical mushrooms.

More from the healthy eating series: Why you should eat like a caveman