UQ eMag Aug 25 - final - Flipbook - Page 25
Whole grains
and nuts
Plenty of 昀椀sh
and seafood
Olive oil,
avocados and
other healthy oils
Lots of vegetables
and fruit, par琀椀cularly
tomatoes
Plenty of highprotein, low-fat
natural yoghurt
One or two
serves of other
dairy (milk and
cheese) each day
Small serves of red
meat – but not
every day
Almost no sugar
except the naturally
occurring sugars
found in fruit and
vegetables and small
amounts of honey
A typical day on the Mediterranean diet
could be fruit with a small amount of granola
(especially those granolas that have lots of
nuts in them) and natural Greek yoghurt for
breakfast. Alterna琀椀vely, avocado, tomatoes
and feta cheese (with or without an egg) on
wholegrain toast is another good choice.
For lunch, especially during winter, a hearty
bowl of soup is a good idea. Soups that
contain high protein vegetables such as carrot
and cashew nut or minestrone and nuts,
ensure a meal 昀椀lling enough to sustain you
through the a昀琀ernoon. Adding in some Greek
yoghurt or shredded chicken is also helpful if
you are 昀椀nding your energy levels dropping in
the late a昀琀ernoon.
Dinner 琀椀me has lots of tasty possibili琀椀es.
Seafood is always a winner on the
Mediterranean diet, served up with plenty
of vegetables, rice or potatoes. Other
dinner choices include meat balls, chicken
breasts, moussaka and paella. If you fancy an
occasional dessert, baking fruit like nectarines,
peaches or apricots with honey is delicious.
Or look for chocolate mousse recipes that use
low-fat yoghurt and dark chocolate.
If you get hungry in the middle of the day, try
avoiding heavily processed foods whenever you
can. Nuts, fruit, vegetables, cheese, boiled eggs
and yoghurt are all excellent choices.
While the Mediterranean diet is a simple
example of healthy ea琀椀ng, not everyone (and
every gut) is the same. Keeping a food diary
for a week and correla琀椀ng what you have
eaten to your moods and bowel movements
can be a good start into uncovering what
foods have a posi琀椀ve and nega琀椀ve impact
on your body. If you are struggling to 昀椀nd
a solu琀椀on, a mental health professional
or a die琀椀琀椀an can help you come up with
strategies to deal with the stressors in your
life, and also ease your diges琀椀ve discomforts.
