What is the Mediterranean Diet?
The Mediterranean diet is a style of eating that is based on the traditional foods and eating habits of the countries surrounding the Mediterranean Sea, such as Greece, Italy, and Spain. The diet is rich in plant-based foods, such as fruits, vegetables, legumes, and whole grains, and includes moderate amounts of lean protein, such as poultry, fish, and eggs. It also includes healthy fats, such as olive oil, nuts, and avocados.
The Mediterranean diet is generally considered to be a healthy and balanced way of eating, as it is rich in nutrients and low in unhealthy fats. Research has shown that following a Mediterranean diet may have a number of health benefits, including reducing the risk of heart disease, stroke, and certain types of cancer, as well as improving cognitive function and reducing the risk of developing type 2 diabetes.
To follow a Mediterranean diet, it is recommended to:
Eat a variety of plant-based foods, including fruits, vegetables, legumes, and whole grains.
Include moderate amounts of lean protein, such as poultry, fish, and eggs.
Choose healthy fats, such as olive oil, nuts, and avocados, over unhealthy fats, such as saturated and trans fats.
Limit the intake of red meat and processed foods.
Drink red wine in moderation, if at all.
Eat meals in a social setting and enjoy food in moderation.
It is important to remember that everyone's nutritional needs are different and that it is important to consult with a healthcare provider or a registered dietitian to determine the best dietary plan for your individual needs.