The Mediterranean Diet - A Practical Guide to Shopping

The Mediterranean diet - the traditional diet enjoyed by people in countries bordering the Mediterranean sea, including Greece, Italy and Spain - has been linked to lower risk of heart disease and stroke. The general principles include eating a vast array of fruits and vegetables, daily consumption of legumes (like lentils or fava beans), eating more fish (especially oily fish, like sardines) and eating less meat compared to the modern Western diet. These foods are typically cooked in olive oil and flavoured with herbs and spices, rather than salt. Low fat dairy including milk, plain Greek yogurt and cheeses, like fetta, are enjoyed in moderate amounts.

Are you interested in the Mediterranean diet, but not sure how to begin? Start with your shopping list. The list below tells you what items to stock up on (and those to limit). Below is a list of suggestions, but base it on your flavour preferences. If you don’t like sourdough loafs, for instance, choose wholewheat bread instead. The Mediterranean diet is not about sticking to a rigid list of supposed superfoods and inflexible guidelines; rather it is a set of principles to help govern your diet, with flavour, taste preferences and enjoyment playing a key role in your choices.

Stock your pantry and fridge with the following items to get you started:

• Fresh and frozen fruit and vegetables of many colours and varieties. The wider the array of colours, the greater the variety of nutrients. I personally like fresh mandarins, apples, bananas, tomatoes, red onion and cucumber. I keep mixed berries, spinach, kale, mixed chopped vegetables, onion and sweet potato in my freezer most of the time. Frozen vegetables and fruit retain their nutrients well so don’t be afraid to choose them along with fresh produce.

• Legumes - dried or tinned with no added salt or sugar. These are a terrific source of dietary fibre, protein, complex, low GI carbohydrates and iron. I personally choose dried red lentils and tinned chickpeas but you can choose whichever you enjoy most.

• Extra virgin olive oil. Extra virgin olive oil plays a key role in the health benefits of the Mediterranean diet. This should be your main fat and should be used in cooking and/or poured on salads. I also spray it on bread or toast instead of margarine or butter. For extra flavour, choose chilli, basil or garlic infused extra virgin olive oil.

• Wholegrains. Wholegrain carbohydrates such as barley, wholemeal pasta, brown rice, oats and wholemeal flat bread provide energy, fibre, B vitamins and Vitamin E.

• Tinned tomatoes with no added salt or sugar. These are a great source of lycopene, an antioxidant that is highest in tinned and cooked tomatoes.

• Fish - fresh and frozen, especially oily fish, like salmon. Fish is the primary protein source in the Mediterranean diet (especially fish high in omega 3 fatty acids), so limit red meat to a few times a month and limit white meat to around once a week. Instead get your protein from fish and legumes more often. Eggs can be eaten a few times a week also. When you do buy meat, keep the cuts lean.

• Seeds and nuts, like pine nuts and walnuts (again with no added salt or sugar). Snack on these and/or add them to salads.

• Spices and herbs - fresh, in a pot, dried and/or frozen. These can be used in place of salt to add flavour to vegetables, fish and meat dishes.

• Lemon juice. Again, this can be added to dishes to give them extra flavour without the need for salt.

• Red wine (only if you drink). If you drink, red wine should be the drink of choice. If you’re a teetotaler, there is no need to start drinking. Red wine can also be used in cooking, such as in Bolognese sauces.

• Reduced fat dairy. To make legumes and vegetables more palatable and exciting, crumble in small portions of reduced fat cheeses. Strongly flavoured cheeses, like fetta or Parmesan, work well as you need a smaller portion for maximum flavour.

• Garlic. This is a great source of flavour and flavonoid phytonutrients.

Foods to limit

• Biscuits and cakes. Rather than snacking on these foods, crunch on vegetables sticks and wholemeal flat bread dipped in hummus (preferably freshly made), fresh and dried fruits and nuts, stewed fruit and low fat plain yogurt.

• White bread and white rice. These refined products are lower in fibre and nutrients than their wholegrain counterparts.

• Salt – replace salt with spices, herbs and lemon juice. These will add flavour and nutrients without the need for salt.

• Salty and highly processed foods, like crisps.

• Foods containing added sugars, like soft drinks, jams, lollies and sugary cereals.

Write your shopping list based on the principles above and eat a nutritious, filling snack before you shop to make yourself less likely to purchase less healthful items. Below is a sample one of my Mediterranean shopping lists for inspiration. To prevent food waste and save money, I tend to use a lot of frozen foods, especially when it comes to red meat, as I eat it so rarely, but please feel free to replace frozen fish and meat portions with fresh options.

Sample Shopping List

Foods for the pantry

• Tinned chickpeas in water without salt

• Dried red lentils

• Extra virgin olive oil

• Tinned tomatoes without salt

• Walnuts

• Pine nuts

• Balsamic vinegar

• Tinned sardines

• Dried dates and apricots

• Dark chocolate – over 70% cocoa

• Oats

• Wholemeal pasta

• Brown rice

• Herbs without added salt

• Garlic

Fresh produce

• Bananas

• Apples

• Fresh tomatoes

• Spanish onion

• Aubergine/eggplant

• Yellow pepper/capsicum

• Dark salad greens

• Pot of growing basil

Freezer

• Salmon portions

• White fish portions

• Chicken breast (skin removed)

• Lean beef mince

• Berries

• Kale

• Chopped onion

• Mixed peppers

Fridge

• Low fat milk

• Low fat plain Greek yogurt

• Reduced fat fetta

• Hummus

• Lemon juice

• Eggs