A practical guide to the Mediterranean diet
The Mediterranean diet has received much attention as a healthy way to eat, and with good reason. The Mediterranean diet has been shown to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. In January, US News and World Report named it the “best diet overall” for the second year running.
What is the Mediterranean diet?
The traditional Mediterranean diet is based on foods available in countries that border the Mediterranean Sea. The foundation for this healthy diet includes
an abundance of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally
olive oil as the principal source of fat
cheese and yogurt, consumed daily in low to moderate amounts
fish and poultry, consumed in low to moderate amounts a few times a week
red meat, consumed infrequently and in small amounts
fresh fruit for dessert, with sweets containing added sugars or honey eaten only a few times each week
wine consumed in low to moderate amounts, usually with meals.
How to bring the Mediterranean diet to your plate
How can you incorporate these healthy foods into your everyday life? Here are some small changes you can make. Pick one change every week and incorporate it gradually. Start with the changes you think will be the easiest.
Switch from whatever fats you use now to extra virgin ol...
Source: Harvard Health Blog - Category: Consumer Health News Authors: Katherine D. McManus, MS, RD, LDN Tags: Health Healthy Eating Source Type: blogs
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