Whilst different dietary trends often tend to come and go, the Mediterranean diet is one of those healthy eating plans that always stays in the headlines. And with good reason. Nutritionists know that the Mediterranean diet has numerous, well-documented benefits for our health. Many studies have linked a Mediterranean style diet to a variety of improved health outcomes. For example, it can help to reduce blood pressure and cholesterol, which can reduce the risk of heart disease. It can also help to reduce the risk of developing diabetes, as well as supporting the management of the disease.
A Mediterranean diet has also been linked to reducing the risk of developing certain cancers. Some evidence also suggests improvements to brain health. But what exactly is the Mediterranean diet and how can families adopt aspects of it when feeding children?
This lifestyle is based on the traditional diets from countries bordering the Mediterranean Sea. Predominately in the south i.e. Italy, Southern France, Greece, Crete and Spain.
These countries have a number of similarities as well as plenty of differences in their approach to food and eating practices. However, they also share a similar climate with dry, hot summers and close proximity to the sea. This means easy access to locally grown, fresh vegetables (especially tomatoes) and fruits and access to a wide variety of fresh fish.
The EUFIC (European Food Information Council) suggests that some common characteristics shared within the traditional Mediterranean lifestyle are as follows:
- A high consumption of fruits, vegetables, potatoes, beans, nuts, seeds, bread and other cereals
- Olive oil used for cooking and dressings
- Moderate amounts of fish but little meat
- Low to moderate amounts of full fat cheese and yogurt
- Moderate consumption of wine, usually with meals
- Reliance on local, seasonal, fresh produce
- An active lifestyle
These components are why this way of eating is supposed to be so beneficial. Hoverer, let’s take a closer look at the ‘typical’ diets of some of the Mediterranean countries.
Greece
The Greek diet is the main basis of the Mediterranean diet and consists of plenty of olive oil, fresh vegetables, beans and pulses as well as moderate amounts of wine, fish and dairy foods and low intakes of meat.
The Greek diet is largely a vegetarian one and, often, main meals are based around vegetables with meat, fish or cheese as a smaller side offering.
Olive oil is used aplenty – to cook, sprinkle and pour onto dishes and salads at leisure. Common vegetables included at mealtimes are green beans, peas, eggplants, leeks, artichokes, cauliflowers and okra. With fresh fruits often finishing off meals for dessert.
An important aspect of Greek (and Mediterranean) cuisine is the emphasis given towards family and shared meals – meals are a family occasion and time is dedicated throughout the day to eating. The Mediterranean aspects of social eating are referred to as ‘commensality’ and ‘conviviality’ which really just means ‘taking the time to sit down and enjoy a meal together’.
Additionally there is a focus on fresh foods and cooking from scratch. Very little in the way of processed foods and meats are consumed which bares striking differences to the way we eat in the UK today.
Italy
Italy has some similarities to Greece. Mainly that cooking and eating fresh foods is desirable and seen as an important part of life. Lots of wholegrain carbohydrates are consumed and generally, alongside fresh vegetables, these form the basis of Italian dining. However, it’s clear that typically Italian portion sizes are smaller than those that we consume in the UK. In fact, Italian meals usually consist of small, multiple courses and are generally followed by a dessert of fresh fruit.
As with Greece, eating is more than just fuelling. It’s seen as an important social occasion when family and friends get together to enjoy their freshly prepared meals and dishes.
Southern France
Home of the French Paradox. The French way of eating has baffled researchers for years. This diet consists of more meat and animal products than Greece and Italy’s plant based eating styles. But one of the main features, again, which compares to the Mediterranean lifestyle, is the high importance that food and eating has in the lives of the French. Food is a social occasion and eating is to be savored and enjoyed. Comparatively in the UK, research shows that the majority of us eat for necessity rather than enjoyment.
In France meals are eaten and prepared at home, from scratch and, as with the other Mediterranean countries, the motto seems to be quality, not quantity. In a study looking at French vs English eating habits it was also found that 6% of French people snack, in comparison to over 50% of Brits in 2006. Additionally the French value pleasure and the social aspect of eating, whereas convenience is key in UK.
The Mediterranean Diet: So why does it work?
It seems, as much as anything, to be the overall attitude and importance placed on food and dining in these Mediterranean countries that may be contributing to the Mediterranean Diet’s halo of health benefits. That, as well as the significance and emphasis placed on using fresh, un-processed ingredients, cooking from scratch, including mounds of vegetables at mealtimes and, of course, cooking with lashings of olive oil!
3 ways to feed your family a more Mediterranean diet
- Increase the portions of fruit and veg you serve each day. Take a look at my blogs on 7 ways to make vegetables taste good for kids and top tips to help your toddler eat more vegetables. If you are about to start weaning your baby, consider the many good reasons to try veg-led weaning.
- Try to eat together as a family when you can – use my guide the benefits of family-style eating to help you.
- Have a read about Processed Food and Kids and my guides to the pros of processed foods and the cons of processed foods. Aim to offer your child a balanced diet and keep an eye on salt and sugar intakes. My guide to flavouring food for children without salt and sugar can help.
If you would like to reduce your family/s intake of UPFs or processed foods, you might like to read my guide to feeding your family on a budget which offers tips on batch-cooking fresh food for less and explains how to make good use of your freezer as well as storecupboard staples and tinned ingredients.
For lots more family-friendly meal inspiration, head to the recipe section of my website. And if you’re looking for more ideas, solutions and support, my book, ‘How To Feed Your Family’ is out now.
How To Feed Your Family
Following on from her bestselling books How to Wean Your Baby and How to Feed Your Toddler, this book brings Charlotte’s trademark approach of practical support and nurturing step-by-step guidance to help you manage the juggle of family life.