Nutrition Tips

In Agora we take seriously everything that has to do with the daily nutrition habits, this is the reason why our products are based on the famous Mediterranean diet. We aim not only to promote the Greek culinary habits but also the healthy lifestyle.

Find out why a diet based on the Mediterranean way of living can be proved so important and helpful when trying to be fit and healthy.

Mediterranean Diet

The term Mediterranean Diet is used to describe food patterns, which originated in Crete and much of the rest of Greece, as well as Italy in the early 1960s. It incorporates the healthy living and eating habbits of people living in the countries surrounding the Mediterranean Sea.  It promotes a healthy lifestyle and includes food groups such as vegetables, fruits, olive oil, nuts, cereals,  honey, fish, whole grains, legumes and a low intake of red meat, poultry and sweets.

Increasing evdence proves that Mediterranean Diet has beneficial effects towards cardiovascular health, providing protection against coronary heart, obesity and diabetes, increasing the life expectancy and promoting a better quality of life. A recent study found that people who followed the Mediterranean diet had a 30% lower risk of stroke and heart disease, (Estruch et al., 2013).

The Mediterranean diet pyramid is a well-known guide representing the eating pattern of the Mediterrean diet. Here are some easy nutritional tips which can be used to follow the Mediterranean Diet and promote good health:

•Keep active! A good balanced diet is not always enough to follow a healthy lifestyle.

•Base your meals mostly on a variety of foods closer to the base of the pyramid.

•Include fruits, vegetables, whole grains, nuts, legumes, herbs and spices and healthy fats (found in olive oil) in your everyday meals. These foods are the core of the mediterranen diet and should be included in every meal.

•Try to include at least 5 portions of fruit and vegetables thoughout the day. 1 portion is 80g ( for instance 1 orange, 1 small banana, ½ cucumber, 1 tomato).

•Fish and seafood are rich in healthy omega-3 fatty acids. They should be included in a healthy lifestyle at least twice a week.

•Poultry, cheese, yogurt and eggs are also a part of the mediterranean diet and should be consued in sensible amounts.

•Red meat and sweets should be eaten as a part of a balanced diet, but less frequently.

•Red wine is a typical beverage of the Mediterranean diet. It should be included in a balanced diet in reasonable amounts, ( According to the UK government’s advice, people should not exeed the daily unit guidelines for alcohol, which are 3-4 units for men and 2-3 units for women, with at least 2 alcohol-free days a week).

•Drink plenty of water throughout the day to keep hydrated.

In conclusion, the Mediterranean diet has many health benefits and assists with weight loss while promoting a healthy lifestyle. Including fresh fruit and vegetables, nuts, olive oil and whole grains in your daily meals refreshes  and tones your body and prevents many diseases.

References: Estruch R. et al, 2013. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. The New England Journal of Medicine. Vol 368 (4), pp 1279-1290.

Mediterranean Diet Pyramid

Mediterranean Diet Manifest