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- Herausgeber: Piter Press Ltd.
- Kategorie: Lebensstil
- Sprache: Englisch
The vibrant, wholesome Mediterranean diet supports heart health and combats chronic disease—and folding it into an everyday routine is the surest way to feel its benefits. Make the Mediterranean diet work for you, with a collection of simple recipes you can always find time for. Make the Mediterranean diet an everyday habit with these quick, nourishing recipes. The simple, easy, and friendly way to start the Mediterranean diet and lifestyle. Starting a Mediterranean diet can feel overwhelming, but this all-in-one resource makes it surprisingly simple. Find exactly what you need to dive into the diet and stick to it, with delicious recipes, complete meal plans, detailed shopping lists, and plenty of tips. This cookbook features: The basics, Quick meals, Customizable options. Get started on your journey to feeling healthier with a complete mediterranean cookbook and diet guide that helps you stay on track. The Mediterranean Diet is the perfect mix of insight and recipes to start your journey to healthier living.
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Veröffentlichungsjahr: 2022
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Mediterranean diet
Diet is Simple
Nutrition Basics, Healthier lifestyle for the entire family, Cookbook, Tasty Recipes, Change your Eating Lifestyle, Complete Guide for Success.
The editors at
Simona Borghini
Mediterranean diet (Diet is Simple).
Nutrition Basics,Healthier lifestyle for the entire family, Cookbook, Tasty Recipes, Change your Eating Lifestyle, Complete Guidefor Success.
Copyright © Simona Borghini, 2022
Cover Art © creative book, 2022
Published by Piter Press Ltd, 2022
https://www.piter.com/
All Rights Reserved
From the Author:
Following an agreement with the Literary Agent,
the book was re-released.
Table of Contents:
1. Mediterranean diet.
1.1 The Diet Guide
1.2. 5-DAY: what counts?
1.3. Physical activity guidelines for children and young people.
1.4. Sugar: the facts
1.5. Fat: the facts
1.6. Eat well
1.7.8 tips for healthy eating
1.8. Salt: the facts
1.9. Food labels
1.10. Starchy foods and carbohydrates
1.11. Dairy and alternatives in your diet
1.12. Water, drinks and your health
1.13. 5-DAY FAQs
Meal ideas
2. Healthier dinner recipes
3. Seasonal recipes
4. All dinner recipes
5. Wholemeal wraps, pitta and even just a straightforward sandwich
6. Breakfast recipes
7. Pudding recipes
8. Healthier lunchbox recipes
1. Mediterranean diet.
The Mediterranean diet varies by country and region, so it has a range of definitions. But in general, it's high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.
A Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy and Spain.
The Mediterranean diet varies by country and region, so it has a range of definitions. But in general, it's high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.
The Mediterranean diet has been linked with good health, including a healthier heart.
How to make your diet more Mediterranean
You can make your diet more Mediterranean-style by:
- eating plenty of starchy foods, such as bread and pasta
- eating plenty of fruit and vegetables
- including fish in your diet
- eating less meat
- choosing products made from vegetable and plant oils, such as olive oil.
The Mediterranean diet is very similar to the government's healthy eating advice, which is set out in the Diet Guide.
The guide shows what foods are needed for a healthy, balanced diet and how much you should eat of each food group:
- eat at least 5 portions of a variety of fruit and vegetables every day – find out more about getting your 5-DAY
- base your meals on starchy foods such as potatoes, bread, rice and pasta – choose wholegrain versions where possible
- eat some beans or pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, 1 of which should be oily)
- have some dairy or dairy alternatives (such as soya drinks) – choose lower-fat and lower-sugar options
- choose unsaturated oils and spreads, and eat them in small amounts
- drink 6 to 8 glasses of fluid a day
- if consuming foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts – find out more about reducing sugar in your diet
You do not need to achieve this balance with every meal, but try to get it right over the course of a day or even a week.
1.1 The Diet Guide
The Diet Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.
Eat at least 5 portions of a variety of fruit and vegetables a day.
Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day.
Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.
Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.
Fruit and vegetables are a good source of vitamins, minerals and fibre.
5-DAY portion sizes:
Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g.
The guide below will give you an indication of typical portion sizes for adults.
Children should also eat at least 5 portions of a variety of fruit and vegetables a day.
The amount of food a child needs varies with age, body size and levels of physical activity.
As a rough guide, 1 portion is the amount they can fit in the palm of their hand.
5-DAY fruit portions:
Small-sized fresh fruit
A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.
Medium-sized fresh fruit
A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.
Large fresh fruit
A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).
Dried fruit
A portion of dried fruit is around 30g. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips.
But dried fruit can be high in sugar and can be bad for your teeth.
Try to swap dried fruit for fresh fruit, especially between meals.
To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal – as dessert, for example, not as a between meal snack.
Tinned or canned fruit
A portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as 2 pear or peach halves, 6 apricot halves or 8 segments of tinned grapefruit.
Choose fruit canned in natural juice, rather than syrup.
5-DAY vegetable portions:
Green vegetables
A portion is 2 broccoli spears or 4 heaped tablespoons of cooked kale, spinach, spring greens or green beans.
Cooked vegetables
A portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or 8 cauliflower florets.
Salad vegetables
A portion is 1.5 full-length celery sticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes.
Tinned and frozen vegetables
Roughly the same quantity as you would eat for a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as 1 portion each.
For tinned, choose those canned in water with no added salt or sugar.
Pulses and beans
A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas.
Remember, however much you eat, beans and pulses count as a maximum of 1 portion a day.
Potatoes
Potatoes don't count towards your 5-DAY. This is the same for yams, cassava and plantain, too.
They're classified nutritionally as a starchy food, because when eaten as part of a meal they're usually used in place of other sources of starch, such as bread, rice or pasta.
Although they don't count towards your 5-DAY, potatoes do play an important role in your diet as a starchy food.
You can learn more in 5-DAY: what counts?
5-DAY in juices and smoothies:
Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of 1 portion of your 5-DAY.
For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion.
Smoothies include any drink made up of any combination of fruit or vegetable juice, purée, or all the edible pulped fruit or vegetable.
Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml a day, which is a small glass.
For example, if you have 150ml of orange juice and 150ml smoothie in 1 day, you'll have exceeded the recommendation by 150ml.
When fruit is blended or juiced, it releases the sugars. This increases the risk of tooth decay, so it's best to drink fruit juice or smoothies at mealtimes.
Whole fruits are less likely to cause tooth decay because the sugars are contained within the structure of the fruit.
Watch out for drinks that say "juice drink" on the pack as they're unlikely to count towards your 5-DAY and can be high in sugar.
5-DAY and ready-made foods:
Fruit and vegetables contained in shop-bought ready-made foods can also count toward your 5-DAY.
Always read the label. Some ready-made foods contain high levels of fat, salt and sugar, so only have them occasionally or in small amounts as part of a healthy, balanced diet.
Find out more about food labels.
Got a question about 5-DAY?
If you have a query about 5-DAY check our 5-DAY FAQs.
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates.
Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes.
There are also higher fibre versions of white bread and pasta.
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Have some dairy or dairy alternatives (such as soya drinks and yoghurts).
Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.
Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Eat some beans, pulses, fish, eggs, meat and other protein.
These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're lower in fat and higher in fibre and protein, too.
Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.
Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.
Choose unsaturated oils and spreads, and eat in small amounts.
Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.
Remember all types of fat are high in energy and should be eaten sparingly.
Eat foods high in fat, salt and sugar less often and in small amounts.
These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.
They're not needed in our diet, so should be eaten less often and in smaller amounts.
Drink plenty of fluids – the government recommends 6 to 8 cups or glasses a day.
Water, lower-fat milks and lower-sugar or sugar-free drinks, including tea and coffee, all count.
Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
How does the Diet Guide work?
The Diet Guide divides the foods we eat and drink into 5 main food groups.
Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.
It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the circular image as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.
Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.
But all types of fat are high in energy (calories), so they should only be eaten in small amounts.
On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). Most adults consume more calories than they need.
Find out how food labels can help you choose between foods and pick those lower in calories, fat, saturated fat, sugar and salt.
Combination foods
Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups.
With these meals, check the ingredients and think about how these fit with on to help you achieve a balanced diet.
1.2. 5-DAY: what counts?
Almost all fruit and vegetables count towards your 5-DAY, so it may be easier than you think to get your recommended daily amount.
At a glance: what counts?
- 80g of fresh, canned or frozen fruit and vegetables counts as 1 portion of your 5-DAY. Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt.
- 30g of dried fruit (this is equivalent to around 80g of fresh fruit) counts as 1 portion of your 5-DAY. Dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.
Some portions only count once in a day:
- 150ml of fruit juice, vegetable juice or smoothie. Limit the amount you drink to a combined total of 150ml a day. Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can damage teeth. Juices and smoothies should be consumed at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.
- 80g of beans and pulses. These only count once as part of your 5-DAY, no matter how many you eat. This is because although they're a good source of fibre, they contain fewer nutrients than other fruits and vegetables.
Different types of fruit and veg
Fruit and vegetables don't have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they're part of a meal or dish.
These all also count towards your 5-DAY:
- Frozen fruit and vegetables.
- Tinned or canned fruit and vegetables. Buy ones tinned in natural juice or water, with no added sugar or salt.
- Fruit and vegetables cooked in dishes such as soups, stews or pasta.
- A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5-DAY, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.
- Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings.
Some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts.
You can find the salt, sugar and fat content of ready-made foods on the label.
Drinks and 5-DAY
- Keep an eye on the amount of fruit juice and smoothies you drink. The current advice is to limit consumption of fruit or vegetable juices and smoothies to a combined total of 150ml a day (1 portion). Crushing fruit into juice releases the sugars they contain, which can damage teeth. Even unsweetened fruit juice and smoothies are sugary, so limit these to a combined total of 150ml a day.
- Diluting 150ml of fruit juice with water (still or sparkling) can make it go further.
Remember to keep fruit juice and smoothies to mealtimes to reduce the impact on teeth.
For more details, see 5-DAY FAQs.
Do potatoes count towards my 5-DAY?
No. Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium.
We get a lot of our vitamin C from potatoes. Although they typically only contain around 11 to 16mg of vitamin C per 100g of potatoes, we generally eat a lot of them.
When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don't count towards your 5-DAY.
Other vegetables that don't count towards your 5-DAY are yams, cassava and plantain. They're also usually eaten as starchy foods.
Sweet potatoes, parsnips, swedes and turnips do count towards your 5-DAY because they're usually eaten in addition to the starchy food part of the meal.
Potatoes play an important role in your diet, even if they don't count towards your 5-DAY. It's best to eat them without any added salt or fat.
They're also a good source of fibre, so leave the skins on where possible to keep in more of the fibre and vitamins.
For example, if you're having boiled potatoes or a jacket potato, make sure you eat the skin, too.
5-DAY: a wide variety
To get the most from your 5 portions, eat a wide variety of fruit and vegetables.
For 5-DAY recipe ideas, see 5-DAY recipes.
1.3. Physical activity guidelines for children and young people.
How much physical activity should children and young people aged 5 to 18 do to keep healthy?
Children and young people need to do 2 types of physical activity each week:
- aerobic exercise
- exercises to strengthen their muscles and bones
Children and young people aged 5 to 18 should:
- aim for an average of at least 60 minutes of moderate intensity physical activity a day across the week
- take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones
- reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day. All activities should make you breathe faster and feel warmer.
What counts as moderate activity?
Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.
One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities:
- walking to school
- playground activities
- riding a scooter
- skateboarding
- rollerblading
- walking the dog
- cycling on level ground or ground with few hills
What activities strengthen muscles and bones?
Examples for children include:
- walking
- running
- games such as tug of war
- skipping with a rope
- swinging on playground equipment bars
- gymnastics
- climbing
- sit-ups, press-ups and other similar exercises
- basketball
- dance
- football
- rugby
- tennis
Examples for young people include:
- gymnastics
- rock climbing
- football
- basketball
- tennis
- dance
- resistance exercises with exercise bands, weight machines or handheld weights
- aerobics
- running
- netball
- hockey
- badminton
- skipping with a rope
- martial arts
- sit-ups, press-ups and other similar exercises
Physical activity recommendation for other age groups:
Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.
Adults should:
- aim to be physically active every day. Any activity is better than none, and more is better still
- do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- reduce time spent sitting or lying down and break up long periods of not moving with some activity.
You can also achieve your weekly activity target with:
- several short sessions of very vigorous intensity activity
- a mix of moderate, vigorous and very vigorous intensity activity
Make sure the type and intensity of your activity is appropriate for your level of fitness.
You can do your weekly target of physical activity on a single day or over 2 or more days. Whatever suits you.
These guidelines are also suitable for:
- disabled adults
- pregnant women and new mothers
When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.
After your 6 to 8 week postnatal check, you can start to do more intense activities if you feel you're able to. Vigorous activity is not recommended if you were inactive before pregnancy.
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities:
- brisk walking
- water aerobics
- riding a bike
- dancing
- doubles tennis
- pushing a lawn mower
- hiking
- rollerblading
Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.
Most moderate activities can become vigorous if you increase your effort.
Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.
This type of exercise is also known as High Intensity Interval Training (HIIT).
Examples of very vigorous activities:
- lifting heavy weights
- circuit training
- sprinting up hills
- interval running
- running up stairs
- spinning classes
To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.
There are many ways you can strengthen your muscles, whether you're at home or in a gym.
Examples of muscle-strengthening activities:
- carrying heavy shopping bags
- yoga
- pilates
- tai chi
- lifting weights
- working with resistance bands
- doing exercises that use your own body weight, such as push-ups and sit-ups
- heavy gardening, such as digging and shovelling
- wheeling a wheelchair
- lifting and carrying children
Older adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.
Adults aged 65 and over should:
- aim to be physically active every day. Any activity is better than none. The more you do the better, even if it's just light activity
- do activities that improve strength, balance and flexibility on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
- reduce time spent sitting or lying down and break up long periods of not moving with some activity
If you've fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet. Speak to your GP if you have any concerns about exercising.
Light activity is moving rather than sitting or lying down.
Examples of light activity include:
- getting up to make a cup of tea
- moving around your home
- walking at a slow pace
- cleaning and dusting
- vacuuming
- making the bed
- standing up
Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.
Most moderate intensity activities can become vigorous if you increase your effort.
To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.
There are many ways you can strengthen your muscles, whether you're at home or in a gym.
You can do activities that strengthen your muscles on the same or different days as your aerobic activity – whatever's best for you.
Muscle-strengthening exercises are not always an aerobic activity, so you'll need to do them in addition to your 150 minutes of aerobic activity.
1.4. Sugar: the facts
Eating too much sugar can make you gain weight and can also cause tooth decay.
The type of sugars most adults and children eat too much of are "free sugars".
These are:
- Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer.
- Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars.
Sugar found naturally in milk, fruit and vegetables does not count as free sugars.
We do not need to cut down on these sugars, but remember that they are included in the "total sugar" figure found on food labels.
How much sugar can we eat?
The government recommends that free sugars – sugars added to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) you get from food and drink each day.
This means:
- Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).
- Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).
