Please explain the Mediterranean diet to someone just starting in a way that is helpful and simple.

Despite decades of studies showing the great health benefits of eating a Mediterranean diet, it has yet to catch on. The Western Diet, high in fat, salt, and processes ingredients, is still the norm in Australia (where the study was conducted) and, of course, America. If you look to Italy, France, Greece, and Spain, you’ll find a generally healthier population who eats far more vegetables, fruits, health fats (fish, olive oil), and whole grains. Sure, some wine is also the norm, but what’s missing are the processed foods and refined grains and sugars.

Fruits, vegetables, and fish — pretty expensive, right? The new study from the University of South Australia resolutely concludes that’s not the case and that families actual save money when adopting the Mediterranean Diet.

The study looked at the nutritional profile and weekly costs of three food baskets based on three different diets: the Mediterranean diet, the Australian Guide to Healthy Eating (AGHE), and the typical Australian Western diet.

The results confirmed that the Mediterranean diet and AGHE met the nutritional recommendations, including the vitamins, macronutrients, and macronutrient distributions; however, the typical Australian Western diet lacked several key nutrients, including vitamin B6, calcium, and fiber, while containing double the amount of recommended daily salt intake.

But the most novel finding was that the average cost of the Mediterranean diet is cheaper by $10,972 per year for a family of three and $14,820 a year for a family of four. Groceries cost, on average $78 per week for a single person, $135 for a household with two adults, $211 for a family of three, and $285 for a family of four.

Not too bad.

"This research shows how a Mediterranean diet can be a cost-effective option," says UniSA researcher and Ph.D. candidate Ella Bracci said in a statement. The fact that it’s also healthier in every conceivable way, well, why not give it a shot? You’ll thank us over that spinach and goat cheese scramble at breakfast, or during the Greek salad and lentil soup you’re having for lunch, or maybe after the orzo and salmon for dinner. Not too bad.


system
kripaya bumadhyasagariya aahaar ko kisi ko keval ek tarah se shuru karne ke liye samajhaayen jo sahaayak or saral ho.

dashakon ke adhyayan ke baavjood ek bumadhyasagariya aahaar khaane ke mahaan swasthya laabh dikhaate hai, ise abhi tak pakadana nahin he.pashchimi aahaar, vasa, namak or prakriyaaon kii saamagree main ucch, australia main abhi bhi adarsh he (jahaan adhyayan kiya gaya tha) or nishchit rup se, america.yadi aap italy, france, greece or spain ko dekhte hai, to aapako aam taur par swasth aabaadi milegi jo kahin adhik subjiyan, fal, swasthya vasa (machhlee, jaitoon kaa tel) or sabut anaaj khaati he.nishchit rup se, kuch sharaab bhi adarsh he, lekin kya gaayab he prasanskrit khaadya padaarth or parishkrut anaaj or sharkara.

fal, subjiyan, or machhlee - bahut mahangaa, he naa?dakshin australia vishvavidhyalay ke nae adhyayan main yah nishkarsh nikaala gaya he ki yah maamla nahin he or yah ki pariwaron ne bumadhyasagariya aahaar ko apanaate samay vaastavik paise bachaate hai.

adhyayan ne teen alag -alag aahaaron ke aadhaar par teen khaadya basket kii poshan profil or saptahik laagton ko dekha: bumadhyasagariya aahaar, australian guide tu healdi eating (agiechai), or theth australian pashchimi aahaar.

parinaamon ne pushti kii ki bumadhyasagariya aahaar or agiechai poshan sambandhi siforeeshon ko puraa karte hai, jisamen vitamin, mekronutrients or mekronutrient vitaran shaamil hai;haalanki, theth australian pashchimi aahaar main vitamin bi 6, calcium or fibre sahit kai pramukh poshak tatwon kaa abhaav tha, jabaki anushansit dainik namak ke seven kii doguni maatra thi.

lekin sabase upanyaas khoj yah thi ki bumadhyasagariya aahaar kii ausat laagat teen ke parivaar ke liye teen or $ 14,820 prati varsh ke parivaar ke liye prati varsh $ 10,972 se sasti he.kiraane kaa saamaan, ek vyakti ke liye ausatan $ 78 prati saptaah, do vayaskon ke saath ek ghar ke liye $ 135, teen ke parivaar ke liye $ 211, or chaar ke parivaar ke liye $ 285.

itnaa bura bhi nahin.

"is shodh se pataa chalata he ki kaise ek bumadhyasagariya aahaar ek laagat prabhavi vikalp ho saktaa he," unisa shodhakarta or piechdi kehete hai.ummidavaar ela braki ne ek bayaan main kaha.tathy yah he ki yah har bodhgamy tareeke se bhi swasth he, thik he, ise ek shot kyon nahin diya jaataa he?aap hamen us paalak or bakrii paneer ko naashte main, yaa greek salad or daal ke soup ke dauraan dopaher ke bhojan ke liye, yaa shaayad orzo ke baad or raat ke khaane ke liye salmon ke baad dhanyavad denge.itnaa bura bhi nahin.
user
bumadhyasagariya aahaar main dashakon ke saboot hai jo iske swasthya laabh dikhaate hai.theth pashchimi aahaar vasa, namak or prasanskrit saamagree main adhik he.italy, france, greece or spain subjiyon, falon, swasth vasa or sabut anaaj ke saath ek swasth bumadhyasagariya aahaar khate hai.ve kai prasanskrit khaadya padaarth or parishkrut anaaj or sharkara nahin khate hai.

bahut se log bumadhyasagariya aahaar se dur bhaagate hai kyonki unka maananaa he ki fal, subjiyan or machhlee khaane se adhik mahangaa hoga.lekin nae adhyayanon se pataa chalaa he ki bumadhyasagariya aahaar par switch karte samay parivaar paise bachaate hai.yah dieter ko vitamin bi 6, calcium or fibre jaise adhik pramukh poshak tatwon ko dene main bhi madad karata he jo paaramparik pashchimi aahaaron se gaayab hai.in adhyayanon kii khoj se pataa chalaa ki pariwaron ne ek vyakti ke liye ausatan $ 78/wk, do vayaskon ke liye $ 135/wk, or chaar ke parivaar ke liye $ 211/wk kii bachat kii.

jaisaa ki aap dekh sakate hai, haalanki ek nayaa aahaar chunauteepurn ho saktaa he, bumadhyasagariya aahaar paaramparik pashchimi aahaar kii tulana main laagat prabhavi or swasth donon ho saktaa he.aap bhi iskaa anand le sakate hai.
assistant
<|system|>
</s>
<|user|>
kripaya bumadhyasagariya aahaar ko kisi ko keval ek tarah se shuru karne ke liye samajhaayen jo sahaayak or saral ho.

dashakon ke adhyayan ke baavjood ek bumadhyasagariya aahaar khaane ke mahaan swasthya laabh dikhaate hai, ise abhi tak pakadana nahin he.pashchimi aahaar, vasa, namak or prakriyaaon kii saamagree main ucch, australia main abhi bhi adarsh he (jahaan adhyayan kiya gaya tha) or nishchit rup se, america.yadi aap italy, france, greece or spain ko dekhte hai, to aapako aam taur par swasth aabaadi milegi jo kahin adhik subjiyan, fal, swasthya vasa (machhlee, jaitoon kaa tel) or sabut anaaj khaati he.nishchit rup se, kuch sharaab bhi adarsh he, lekin kya gaayab he prasanskrit khaadya padaarth or parishkrut anaaj or sharkara.

fal, subjiyan, or machhlee - bahut mahangaa, he naa?dakshin australia vishvavidhyalay ke nae adhyayan main yah nishkarsh nikaala gaya he ki yah maamla nahin he or yah ki pariwaron ne bumadhyasagariya aahaar ko apanaate samay vaastavik paise bachaate hai.

adhyayan ne teen alag -alag aahaaron ke aadhaar par teen khaadya basket kii poshan profil or saptahik laagton ko dekha: bumadhyasagariya aahaar, australian guide tu healdi eating (agiechai), or theth australian pashchimi aahaar.

parinaamon ne pushti kii ki bumadhyasagariya aahaar or agiechai poshan sambandhi siforeeshon ko puraa karte hai, jisamen vitamin, mekronutrients or mekronutrient vitaran shaamil hai;haalanki, theth australian pashchimi aahaar main vitamin bi 6, calcium or fibre sahit kai pramukh poshak tatwon kaa abhaav tha, jabaki anushansit dainik namak ke seven kii doguni maatra thi.

lekin sabase upanyaas khoj yah thi ki bumadhyasagariya aahaar kii ausat laagat teen ke parivaar ke liye teen or $ 14,820 prati varsh ke parivaar ke liye prati varsh $ 10,972 se sasti he.kiraane kaa saamaan, ek vyakti ke liye ausatan $ 78 prati saptaah, do vayaskon ke saath ek ghar ke liye $ 135, teen ke parivaar ke liye $ 211, or chaar ke parivaar ke liye $ 285.

itnaa bura bhi nahin.

"is shodh se pataa chalata he ki kaise ek bumadhyasagariya aahaar ek laagat prabhavi vikalp ho saktaa he," unisa shodhakarta or piechdi kehete hai.ummidavaar ela braki ne ek bayaan main kaha.tathy yah he ki yah har bodhgamy tareeke se bhi swasth he, thik he, ise ek shot kyon nahin diya jaataa he?aap hamen us paalak or bakrii paneer ko naashte main, yaa greek salad or daal ke soup ke dauraan dopaher ke bhojan ke liye, yaa shaayad orzo ke baad or raat ke khaane ke liye salmon ke baad dhanyavad denge.itnaa bura bhi nahin.</s>
<|assistant|>
bumadhyasagariya aahaar main dashakon ke saboot hai jo iske swasthya laabh dikhaate hai.theth pashchimi aahaar vasa, namak or prasanskrit saamagree main adhik he.italy, france, greece or spain subjiyon, falon, swasth vasa or sabut anaaj ke saath ek swasth bumadhyasagariya aahaar khate hai.ve kai prasanskrit khaadya padaarth or parishkrut anaaj or sharkara nahin khate hai.

bahut se log bumadhyasagariya aahaar se dur bhaagate hai kyonki unka maananaa he ki fal, subjiyan or machhlee khaane se adhik mahangaa hoga.lekin nae adhyayanon se pataa chalaa he ki bumadhyasagariya aahaar par switch karte samay parivaar paise bachaate hai.yah dieter ko vitamin bi 6, calcium or fibre jaise adhik pramukh poshak tatwon ko dene main bhi madad karata he jo paaramparik pashchimi aahaaron se gaayab hai.in adhyayanon kii khoj se pataa chalaa ki pariwaron ne ek vyakti ke liye ausatan $ 78/wk, do vayaskon ke liye $ 135/wk, or chaar ke parivaar ke liye $ 211/wk kii bachat kii.

jaisaa ki aap dekh sakate hai, haalanki ek nayaa aahaar chunauteepurn ho saktaa he, bumadhyasagariya aahaar paaramparik pashchimi aahaar kii tulana main laagat prabhavi or swasth donon ho saktaa he.aap bhi iskaa anand le sakate hai.</s>
