Hey everyone, and welcome back for another informational post. Today we are learning about The Mediterranean diet. As always consult with your doctor about any changes you plan on making to your diet and be sure to tell them about any concerns you may have.
The Mediterranean diet is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. In 1993 Old ways created The Mediterranean Diet Pyramid in partnership with the Harvard School of Public Health and the WHO as a healthier alternative to the USDA’s original food pyramid.
A Mediterranean-style diet typically includes:
plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
olive oil as a primary fat source;
dairy products, eggs, fish and poultry in low to moderate amounts; ( served only twice weekly)
infrequent servings of red meats and sweets;
How to get started?
Eat lots of vegetables ; From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads.
Change how you see meat; Have small strips of beef and smaller portions of other meats
Use good fats; Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunﬂower seeds, olives, and avocados.
Switch to whole grain; Whole grains are naturally rich in many important nutrients; their fuller, nuttier taste and extra ﬁber keep you satisﬁed for hours.
For dessert, eat fresh fruit; Choose from a wide range of delicious fresh fruits from fresh ﬁgs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.
For more information and health studies check out the link below
List of common foods below
Now I wouldn’t be me if I didn’t tell you about some negative reviews and effects that have been documented.
You may gain weight from eating fats in olive oil and nuts.
You may have lower levels of iron.
You may have calcium loss from eating fewer dairy products.
Wine is a common part of a Mediterranean eating style but some people should not drink alcohol.
It’s important to always use your own judgement always. You know your body the best and what you need. Be open about your health and goals with your doctor about which diet works best for you.
Check back later to learn something new!