Make it Mediterranean

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Although the Mediterranean diet has been around for thousands of years, its reputation for promoting good health has soared over the past decade. Research shows that following a Mediterranean lifestyle may help protect against the development of heart disease, high blood pressure, certain types of cancer, type 2 diabetes and obesity.  Plus, it’s one of the most delicious ways to eat!

Based on the traditional diets of Greece, southern Italy and Crete, the plan is rich in plant foods and healthy fats.  However, foods are not solely responsible for its impressive health benefits.

The key ingredients of a Mediterranean lifestyle include: 

• Being physically active and enjoying the pleasure of good eating and meals with others.
• An emphasis on eating whole, not processed, foods and when possible, buying them in-season and locally grown.
• Eating a diet based on fruits and vegetables (strive for 7 to 10 servings each day), beans, nuts, and whole grains. 
• Including healthy fats, particularly olive oil.  Total fat intake typically averages 25-35% of calories, with a limit of 7-8% of calories from saturated fat (the type of fat found in butter, red meat, poultry skin and whole milk products).
• Eating fish and seafood­ at least twice a week.
• Incorporating reasonable portions of low- or fat-free yogurt, cheese and other dairy foods; poultry without the skin; and eggs into meals.
• Enjoying lean red meats only occasionally
• Eating fruit as a typical daily dessert and limiting sweets to no more than a few times a week.
• Drinking water as the main beverage, and enjoying wine (if you drink it) in moderation:  no more than one glass per day for women and two for men.

Have you tried the Mediterranean diet?