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Bring in the sun with the Mediterranean diet

Although the summer in the UK is proving to be a washout you can still get the taste of summer by eating the Mediterranean diet in your own home.

Scientists have been studying the health benefits of this way of eating since the 1950s, when research first suggested that the diet and lifestyle of those living in countries such as Italy, Spain and Greece could be contributing to their long life expectancy.

This could be because the traditional Mediterranean diet contains a wide variety of delicious nutritious foods containing antioxidants which protect the cells in our body from damage which could lead to cancer.

Mediterranean cooking has its origins in fresh ingredients and home cooking so most recipes are easy to prepare. The Spanish, Italians and Greeks also typically sit down to eat with family and friends and make time to savour their food and really enjoy the pleasure of good tasting meals.

All countries will have regional variances in their traditional foods but the principles remain the same about healthy choices. Basing your meals around plant foods, which tend to be low in fat, should reduce the overall calorie content. World Cancer Research Fund (WCRF) recommends filling two thirds of your plate with fruits, vegetables, pasta, beans and pulses and no more than one third with meat, fish, poultry or low fat dairy produce.

Eating plenty of fruit and vegetables will fill you up. WCRF's scientific research shows that eating a diet that is rich in plant based food, exercising and maintaining a healthy weight can reduce your risk of cancer by up to 40 per cent.

What to eat Where

Find our what foods you should avoid when abroad and what would be most beneficial for your health and to prevent Cancer.

Do eat paella, but don't eat chorizo in Spain.
Do eat pasta but don't eat salami in Italy.
Do eat Kalamata olives but watch out for Moussaka in Greece.
Do eat mussels but don't eat Hollandaise sauce in France.

Common Mediterranean foods

Peppers An excellent choice of vitamin C, just half a red pepper provides you with all the vitamin C you need in one day. They're also useful sources of the antioxidant nutrients flavonoids and beta-carotene.
Tomatoes Their red colour is due to the phytochemical lycopene. Some research has linked eating plenty of tomatoes - particularly cooked, canned, in paste and sauces - with a reduced risk of heart disease and cancer. Tomatoes are also a source of antioxidant vitamins C and E and flavonoids.
Onions Containing allium compounds onions have been linked to a reduced risk of some cancers. They are rich in a phytochemical called quercetin (especially red onions) which is a strong antioxidant.
Garlic One of the oldest cultivated plants and a long standing natural medicine. Its pungent active ingredients are phytochemicals called allylic sulphides. These act as antioxidants which might help ward off cell damage thereby helping to prevent cancer.
Olive oil This contains phenolic antioxidants which gives it its greeny gold colour. It is also rich in vitamin E, another antioxidant, and healthy monounsaturated fats.