Principles of the Mediterranean Diet

Here at MySugarWatch, we recommend individuals follow the principles of the Mediterranean diet. When you work with one of our coaches.

But what are the principles of the Mediterranean diet and where can you start?

Fruits and Vegetables:

It is recommended that we consume a minimum of 5 different fruits and vegetables a day which can help with our fibre, vitamin and mineral intake. A portion is 80g or 3 heaped tablespoons of cooked vegetables.

Carbohydrates:

Approximately 45-50% of your daily diet should consist of carbohydrates, but make sure that they are complex carbohydrates such as wholegrain, wholemeal and brown versions of rice, bread, cereals, pasta and potatoes. Your fruit and vegetable consumption also classes towards this percentage.

Protein:

This is the building block of the cells in our body so is vital that we consume it in our diets. We want to aim for 20-25% of our diet to be a good, lean source of protein. This can include meat, fish, eggs, beans, pulses, nuts and seeds.

Fats:

There are two main types of fats, saturated and unsaturated fats. We want to limit the number of saturated fats in our diets to less than 10% of our daily energy (Fatty meats, sausages, pies, cheese, chocolate, cakes, biscuits etc). But then having no more than 30% of our diet making up of unsaturated fats, such as oily fish, nuts, seeds and avocados.

To find out more, you can join our free Type 2 Diabetes Prevention Continuous Learning Programme to get more information about the Mediterranean Diet, or sign up to one of our packages to speak to one of our coaches who can support you with your diet and lifestyle.

References:

British Dietetic Association (2021) Diabetes – Type 2: Food fact sheet. Available at https://www.bda.uk.com/resource/diabetes-type-2.html (Accessed on 1 December 2022).