Written by Courtney Human RD(SA)

Growing up we all learnt the basic old-school food pyramid. One of the many disliked tools in our dietetics qualification. But there is the pyramid of all pyramids with the booming scientific evidence turning dietitians’ heads. We are not travelling to Egypt for this one but sailing the Mediterranean— a food pyramid that has the rest of the world trading in their chips for chickpeas and their steaks for sardines. As a proud South African who believes that a weekend without a braai is like a boerie without a refined white bread roll, how do we incorporate this olive oil-infused lifestyle without betraying our beloved pap en sous? Let’s dive fork-first into the mediterranean diet, explore its benefits and see how we can practically apply it without sacrificing the love of all things lekker.

As per usual to get the sciencey stuff out of the way the Mediterranean diet pyramid reflects more of an eating pattern than a strict diet plan. It is based on the dietary traditions of southern Italy, Crete and Greece whereby during the mid-20th century despite having limited access to healthcare the rates of chronic disease were low while the average life expectancy higher than usual! It was believed that their diet -mainly vegetables and fruit, nuts, beans, whole grains, fish, olive oil, small amounts of dairy, and red wine- alongside daily exercise and eating meals together contributed to their health benefits. Research supports this showing a strong association with reduced risk of depression, dementia, diabetes and other cardiovascular diseases thus ageing healthfully with improved cognitive and physical functioning. It’s like the Springboks of diets—consistently performing at the top of its game.

Instead of spending the money we don’t have to go to the mediterranean let’s take out tastebuds on a trip through dietary change (it’s not the same but we will pretend it is). What does this pyramid have over all the others? It’s rich in fibre, omega-3 fatty acids, plant-based proteins, and healthy fats. What can I say, all the things I low key preach about in different ways every month.

Here we go again briefly. A high-fibre diet can help lower cholesterol levels, control blood sugar, and keep you feeling fuller for longer (less snacking on koeksisters and vetkoeks). Foods high in fibre in the Mediterranean diet include whole grains, fruits, vegetables, legumes, and nuts. Omega-3 fatty acids are heart healthy, pro immunity and anti-inflammatory. Fatty fish are rich in omega-3s but instead of taking out a second bond for salmon our trusty South African pilchards are an excellent and affordable source of omega-3s or even chia/flax seeds can do the trick. Plant-based proteins take centre stage. Beans, lentils, and chickpeas are as nutritious as they are affordable but a VERY forgotten food group in your higher income classes. Finally, let’s not forget about healthy fats like olive oil, nuts and seeds, avocados and olives. Side note eating a whole avo as a meal is not the Mediterranean balance we are striving for.

We as South Africans are quite stubborn when it comes to extending our palates beyond shisa nyama or boerekos. As a dietitian I have learnt to tread lightly so… Let’s get to the practical part—how do we integrate this diet into our South African lifestyle without causing a family intervention?

1. For breakfast swap out sugary cereals for a bowl of oats topped with fresh fruit and a sprinkle of nuts or chia seeds. Or try a slice of whole-grain toast with smashed avo and a poached egg.
2. Instead of that greasy kota for lunch, opt for a tuna mayo wholewheat sandwich with a side of mixed greens, cherry tomatoes, cucumber, feta cheese, and olives. Drizzle with olive oil and lemon juice.
3. For dinner choose fish or chicken instead of red meat. Grilled chicken with a lemon and herb marinade served alongside roasted veggies and a side of quinoa or whole-grain couscous.
4. Snack smart by ditching chips or biltong for a handful of nuts, a fresh fruit, or veggie sticks with a dip. Try some wholewheat crackers with cottage cheese and some fresh tomato or cucumber.
5. Use herbs and spices to flavour your food instead of salt. Think garlic, rosemary, basil, and oregano. Your taste buds (and your blood pressure) will thank you.

Okay I was going to make wine my 6^th point but it deserves its own paragraph in my biased books. I love red wine and the Mediterranean diet just so happens to allow for moderate wine consumption. Do I use this as leverage to motivate patients to follow it… Yes. Did you know the antioxidant, resveratrol, in red wine, reduces oxidative stress in the body! Recommended intake is 1 glass daily for woman and 2 glasses daily for men. DISCLAIMER:1 glass = 150ml.  Not our version of filling the glass right till the rim (guilty as charged) or just having the whole bottle on a rough day, every day.  

You don’t have to give up your braai rituals. Going more mediterranean during a meal can be simply keeping it fresher and more vibrant. Trying to ditch the fried, fatty and processed foods with more steamed, grilled or boiled options. Adding a tablespoon of raw olive oil over your salad or vegetables as a routine way of lowering inflammation or making fish a weekly tradition instead of using expensive excuses. Simply, going leaner where possible on red meat or limiting that to 1-2 times a week. Being open to experimenting with traditional South African recipes and replacing ingredients with plant-based proteins such as the babotie attached. Instead of a rich potato side salad drenched in mayo maybe try other ancient grain salads. Food aside maybe for you drinking more water or being more active is that mediterranean lifestyle change you need.

Embracing the Mediterranean way of life doesn’t mean you have to abandon your favourite South African foods or traditions. It’s about slowly adding a touch of Mediterranean magic to your meals. Remember, the goal isn’t to transform overnight into a Greek god (or goddess). Small, sustainable changes can have a big impact on your health. So next time you’re at the grocery store, maybe toss some chickpeas and olive oil into your trolley alongside the Mrs Balls chutney.

Now, if you’ll excuse me, I’ve got a date with a bowl of olives and a glass of red wine.