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    The Mediterranean Diet: Good for your health and your hip pocket    
      
     Date:   
         May 24, 2023   
     Source:   
         University of South Australia   
     Summary:   
         We've heard it time and time again -- the Mediterranean diet is   
         great for our health. But despite the significant health benefits   
         of this eating plan, a common deterrent is often the expected costs,   
         especially when budgets are tight.   
      
      
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   FULL STORY   
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   We've heard it time and time again -- the Mediterranean diet is great for   
   our health. But despite the significant health benefits of this eating   
   plan, a common deterrent is often the expected costs, especially when   
   budgets are tight.   
      
   Now, new research from the University of South Australia shows that the   
   Mediterranean diet is not only good for your health but also for your   
   weekly budget, saving a family of four $28 per week (or $1456 per year)   
   compared to the typical Western diet.   
      
   The study compared the nutrition profile and weekly costs of three food   
   baskets based on: the typical Australian western diet, the Mediterranean   
   diet, and the Australian Guide to Healthy Eating (AGHE).   
      
   It found that the Mediterranean diet and the Australian Guide to Healthy   
   Eating met recommendations for food groups, macronutrient distribution and   
   key micronutrients associated with good health, but the typical Australian   
   diet significantly lacked fibre, zinc, potassium, calcium, magnesium,   
   vitamin E and vitamin B6, and had double the recommended salt intake.   
      
   The Mediterranean diet cost $78 per week for a single person household,   
   $135 for a household of two, $211 for a family of three, and $285 for   
   a family of four.   
      
   UniSA researcher and PhD candidate Ella Bracci says the research   
   shows that a Mediterranean diet can be a viable and healthy option for   
   cost-conscious families.   
      
   "Diet is one of the leading modifiable risks factors for chronic   
   disease. Yet a significant number of Australians are still not consuming   
   a balanced healthy diet," Bracci says.   
      
   "Australians tend to eat a fair amount of food that's high in fat, salt,   
   and sugar, which reflects the Western diet. Unfortunately, this is also   
   contributing to increased rates of type two diabetes, heart disease,   
   obesity, and osteoporosis.   
      
   "To help combat unhealthy food choices, global agencies are increasingly   
   endorsing plant-based diets such as the Mediterranean diet as their   
   preferred guide to healthy eating. The challenge, however, has been for   
   people to adopt these in Australia and one of the greatest barriers is   
   perceived cost.   
      
   "The Mediterranean diet encourages eating fruits and veggies, whole   
   grains, nuts, extra virgin olive oil, seeds and seafood, and there is a   
   view that these foods are more expensive. And with cost of living being   
   so high in Australia, it's no surprise that people are being careful   
   about where their hard-earned dollars go.   
      
   "This research shows how a Mediterranean diet can be a cost-effective   
   option, letting people prioritise both their health and their hip pocket."   
   The Australian Guide to Healthy Eating recommends that a balanced,   
   healthy diet comprises five food groups: fruit, vegetables and legumes,   
   breads and cereals, dairy foods, and meat (and alternatives).   
      
   Only 8% of Australians eat the recommended 375g of vegetables per day,   
   with the average Australian consuming up to 35% of their daily energy   
   from foods high in salt, added sugars and unhealthy fat.   
      
   UniSA's Associate Professor Karen Murphy says healthy food shopping is   
   more affordable than some may expect.   
      
   "Eating a balanced healthy diet doesn't have to break the bank, but   
   eating unhealthy food can damage your body," Assoc Prof Murphy says.   
      
   "Whether you prefer to follow the Australian Guidelines for Healthy   
   Eating or the Mediterranean diet, both provide the necessary nutrients   
   and energy, but as this study shows, the Mediterranean diet is generally   
   less expensive.   
      
   "As with anything, shopping around, looking out for specials and   
   mark-downs, purchasing in season, or stocking up on frozen, dried,   
   and canned produce, can help reduce the costs of your weekly grocery   
   shop. As can choosing home-brand or non-premium products.   
      
   "A $28 dollar saving may not seem like much a week, but over a year this   
   is nearly $1500, which can make all the difference to your budget when   
   times are tough."   
       * RELATED_TOPICS   
             o Health_&_Medicine   
                   # Diet_and_Weight_Loss # Nutrition # Staying_Healthy   
                   # Obesity   
             o Plants_&_Animals   
                   # Food # Food_and_Agriculture # Agriculture_and_Food   
                   # Bacteria   
       * RELATED_TERMS   
             o Healthy_diet o Nutrition o Public_health o Health_science o   
             Mediterranean_diet o Weight_training o General_fitness_training   
             o Eating_disorder   
      
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   Story Source: Materials provided by University_of_South_Australia. Note:   
   Content may be edited for style and length.   
      
      
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   Journal Reference:   
      1. Ella L. Bracci, Courtney R. Davis, Karen J. Murphy. Developing a   
         Mediterranean Healthy Food Basket and an Updated Australian   
         Healthy Food Basket Modelled on the Australian Guide to Healthy   
         Eating. Nutrients, 2023; 15 (7): 1692 DOI: 10.3390/nu15071692   
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   Link to news story:   
   https://www.sciencedaily.com/releases/2023/05/230524182022.htm   
      
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