As the name indicates, the Mediterranean diet originates from the Mediterranean region. It is considered to be one of the healthiest diets one can adopt. Evidence suggests that it reduces heart disease and fights cancer, and it is particularly good for people with diabetes. As a matter of fact, the Dietary Guidelines for Americans recommends this dietary plan to help promote health and prevent some chronic diseases.
Essentially, this diet consists of healthy choices and the mentality that “food is meant to be savored” instead of rushed.
Selecting freshly cooked meals with in-season vegetables instead of processed, microwavable foods is key. This diet is not about strict rules — it’s more of a state of mind that you will adopt a healthy lifestyle, including your food intake.
The right and wrong way
There is no right way to follow this diet.
The goal is to limit or avoid certain foods:
- processed foods
- red meat
- sugars
- refined grains and oils
The recommended foods and beverages in this food plan include:
- vegetables, fruits, and whole grains
- healthy fats like nuts, seeds, and olive oil
- reasonable amounts of dairy and fish
- limited amounts of white meat
- eggs
- lots of water
- red wine
in moderation
- coffee and tea, but with limited sweeteners
The diet can be seen in many different popular dishes. You can enjoy a Greek salad, a Mediterranean diet Margherita pizza, roasted salmon, lemon shrimp pasta, veggies cooked in olive oil, Greek yogurt with fresh fruit, and more. It is recommended that you include fish in the diet at least twice a week.
Source: Harvard School of Public Health
The Mediterranean diet food pyramid
This dietary plan follows the guidelines of a general food pyramid but does advise as to specific quantities of food to be consumed. It includes lots of vegetables like tomatoes and broccoli, legumes like chickpeas and lentils, fish like trout and tuna, whole grains like rye and barley, fruits like apples and grapes, and nuts like almonds. The consumption of superfoods like garlic is recommended.
Improvements over time
The Mediterranean diet is strong on heart health and disease prevention, including lowering your risk of developing Parkinson’s and Alzheimer’s disease. It is also known to help increase longevity and maintain a healthier weight. It takes time for the benefits to emerge, but it is worth it in the long run.
soulWELL wants everyone to embrace a healthier lifestyle. In May 2021, we invite you to join our campaign, "Commit2BeFit: Body. Mind. Soul.," so that we can help build healthy communities together.
To help us do that, please e-mail us and let us know how you're doing on your health quest. With your permission, we'll share your successes and struggles with others. Listen, we understand it’s a marathon, not a sprint. There will be good and bad days. The goal is to start and continue living a healthier lifestyle while supporting one another.
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