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The UK has mostly enjoyed a warm May, with temperatures well into the 20Cs in many areas. As the warm weather continues, many Brits might be thinking about refreshing their diets, opting for
foods that leave them feeling hydrated and energised. The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea - particularly Italy
and Greece. It centres on a variety of whole, minimally processed foods, with a focus on plant-based sources of nutrients and healthy fats. Fresh fruits and vegetables, whole grains, nuts,
olive oil and lean proteins all play a crucial role in this balanced diet. Latest research from across Europe has highlighted the benefits of adopting this sun-soaked style of eating.
Studies show it can help lower the risk of heart disease, support brain health and contribute to healthy weight management. Award-winning dietitian Dr Carrie Ruxton said: “The Mediterranean
diet is more than just a way of eating – it’s a lifestyle that promotes balance, enjoyment, and long-term wellbeing. As temperatures rise across the UK, my five top tips can help you easily
incorporate the Mediterranean Diet into your everyday routine – helping you stay nourished and hydrated.” STAY COOL AND HEALTHY WITH THE MEDITERRANEAN DIET HYDRATE WITH FRESH FRUITS AND
VEGETABLES During hot weather, hydration is key. The Mediterranean diet naturally supports this with water-rich fruits and vegetables such as cucumbers, tomatoes and oranges. These not only
keep you hydrated but also provide essential vitamins and minerals including vitamins A, C and potassium - which contribute towards blood pressure management, vision and immune function.
ENJOY A DAILY GLASS OF ORANGE JUICE A chilled glass of 100% orange juice is a refreshing way to beat the heat. Naturally rich in vitamin C, folate and antioxidants, it helps support
hydration, immune function and skin health. Plus, a time saver is that shop-bought orange juice contains the same levels of bioactive compounds as freshly squeezed. CHOOSE LIGHT, FRESH MEALS
Swap stodgy dishes for lighter options like salads, grilled fish and vegetable-based meals. A classic Mediterranean salad with olive oil, feta cheese, canned fish and fresh vegetables is
both satisfying and nourishing. Oily Fish, including salmon, mackerel and tuna, are great sources of heart-boosting omega-3 fatty acids and muscle-supporting protein. INCORPORATE HEALTHY
FATS Use extra virgin olive oil as a dressing or drizzle over grilled vegetables. Olive oil is a staple of the Mediterranean diet and provides healthy fats that support heart health thanks
to its anti-inflammatory and antioxidant properties. Try drizzling over sliced avocado as a healthy starter. SNACK ON NUTS AND SEEDS Instead of processed snacks, opt for a handful of
almonds, walnuts, or sunflower seeds – which are great sources of heart-healthy fats, fibre and protein. These are nutrient-dense, easy to carry and provide a quick energy boost without
weighing you down.