The Mediterranean diet is a popular style of eating famous for its beneficial effects on health. But did you know it could be an effective tool to reduce incidence of binge eating disorder?
Binge eating disorder (BED) involves persistent binge eating episodes associated with a sense of loss of control in the absence of purging or laxative use. The Mediterranean diet is traditionally high in anti-oxidant and anti-inflammatory foods and high in omega-3 fatty acids. Furthermore, it promotes regular consumption of fibre containing foods and healthy fats. Notably, it is believe to curb appetite via regular intake of high fibre foods including legumes, vegetables, whole grains and nuts. Research has shown adherence to the Mediterranean diet has a significant impact on BED risk, broadening the benefits of Mediterranean diet beyond the well-established protective role on other mental illness
What does a day eating the Mediterranean way look like?
- 1-2 slices sourdough toast topped with ¼-1/2 sliced avocado, 1 tbsp hummus and sliced tomato; or
- Muesli (or Bircher style) with grated green apple, fresh berries & flaxmeal
- Natural yoghurt and berries/other fruit; or
- ¼ avocado and sliced tomato on wholegrain/brown rice crackers
- Chickpea and roast vegetable salad tossed with rocket and lemon juice with optional 1-2 organic free range boiled eggs; or
- Wholegrain wrap with hummus, sliced turkey breast, avocado, tomato, grated carrot and baby spinach leaves
- handful raw almonds/walnuts and a small piece of fruit eg a kiwi fruit; or
- Cut up watermelon and feta cheese with mint leaves or cherry tomatoes and feta cheese
- Grilled or baked fresh fish with steamed broccoli, kale and asparagus drizzled with olive oil and lemon juice and roasted sweet potato or 1/3 cup cooked brown rice/barley; or
- Eggplant stuffed with lentil Bolognese and baked in the oven alongside a fresh green salad dressed with olive oil and lemon juice
Casey Dick | Passionate Dedicated Natural Nutritionist | Brisbane, Australia, Dietary Nutritionist, Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, Orthorexia, Restrictive Eating, Body image, Picky Eating, Mindful Eating, Non-Dieting Approach, Healthy Relationship With Food, Healthy Weight Maintenance, Body Dysmorphic Disorder.