Are you looking for ways to improve your health by trying all kinds of diets but not finding the right one for you? The Mediterranean diet may be a good option for you. I have been using this approach and see the benefits over time!
So, let’s dive into what the Mediterranean diet is.
What is it?
Mediterranean Diet one of the healthiest ways of eating in the world, and it was ranked No. 1 on U.S. News & World Report’s list of Best Diets for 2023!!!! Why?
According to some studies, this diet will decrease the risk of chronic diseases and premature death by 80%!! Wow! So, let’s get a glance at it.
A Mediterranean-style eating approach combines regular exercise, healthy weight maintenance, not smoking ( sorry, smokers), and eating meals together. It is the traditional diet of countries bordering the Mediterranean Sea (see map below).
Essential lifestyle factors include the value placed on relationships, pleasure, leisure, and physical activity, which all help reduce stress and contribute to physical and mental well-being.
https://www.worldatlas.com
What does the diet include?
- An abundance of extra-virgin olive oil, seasonal fruits, vegetables, and whole, unprocessed grains
- Wild fish is highly encouraged, as are dairy products ‒ especially those from goats.
- Three to four eggs per week, although this approach is more about intuition.
- Nuts are included as snacks since they are a great source of satiating omega-3s.
- Meats and saturated fats are savored in moderation, usually on special occasions.
- A large part of the diet is simple, using complementary seasonings like oregano and lemon.
- Wine consumption remains moderate at one to two small glasses daily and
- Coffee is consumed moderately for pleasure and mental stimulation.
To visualize the diet clearly, the Harvard School of Public Health, Oldways, and the European Office of the World Health Organization introduced the Mediterranean Diet Pyramid.
The pyramid also highlighted daily exercise and the beneficial social aspects of eating meals together with family and friends!!!
Food to avoid
Processed and refined foods are not beneficial for your health! According to the Hopkins School of Medicine, “What you don’t eat is also important” in your diet.
“Large amounts of refined carbohydrates, such as sweets and white bread, can cause blood sugar spikes, which prompt the body to store fat in a different way and can lead to obesity and diabetes. ” – Harvard School of Health
The first step to change is to add a new, healthier food item to your diet. I know it is hard to change our lifestyle, especially regarding food. But we can improve our food habits step-by-step.
Important: Choose foods that will not cause you any allergies ( if you have any food allergies) and that you are allowed to eat. You can pick your favorite ones and alternate them during the week.
Here are some tips to get started
- For breakfast, try oatmeal with fresh fruit and a splash of fat-free milk instead of bacon, eggs, or pancakes. (I eat oatmeal with fresh fruits for breakfast almost every day
- Start lunch with a vegetable salad dressed with a drizzle of olive oil. (Love it! Sometimes I add a bit of lime juice to give a sour taste to the salad)
- Have fruit for dessert after dinner or lunch
- Try fish instead of fried chicken
- Try olive oil instead of butter
- Try nuts instead of chips since they contain high amounts of satiating omega-3s
Are you interested in trying the Mediterranean diet? Let’s start by adding more nutritious food ( cited above) to your daily meal.
References
John Hopkins Medicine, Take Your Diet to the Mediterranean (2023). Accessed on 12 June 2023 Hopkins Medicine
Havard School of Public Health (2023). Diet Review: Mediterranean Diet, acessed on 03 may 2023 on Harvard School of health
