The Mediterranean Diet

The Mediterranean Diet

The Mediterranean diet has proven to have numerous health benefits from lowering risk of chronic disease to improving heart health, and even certain cancers. Furthermore, the diet's potential to support weight management and improve insulin sensitivity adds to the plethora of other health benefits. Going beyond physical health, this diet is linked to improved mental well-being, potentially due to the inclusion of nutrient-rich foods that support cognitive function.

It emphasizes plant based foods, meat almost entirely from fish, and an abundance of healthy fats. To properly integrate this diet into your lifestyle, it recommends consuming more fruits, vegetables, whole grains, and nuts for heart healthy fats; while also reducing the amount of meat, processed sugar, refined grains, and limit alcohol consumption. One tip is to use predominately extra virgin olive oil and eat a handful of nuts per day to ensure you get heart healthy fats on a consistent basis.

Overall, we absolutely love this diet and hope you do too. It’s very simple compared to most diet regiments, effective, and potentially life changing. Below is a list of food recommendations to make adapting to this diet even easier, courtesy of HealthLine’s article linked below:

  • Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
  • Frozen veggies: peas, carrots, broccoli, mixed vegetables
  • Tubers: potatoes, sweet potatoes, yams
  • Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
  • Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
  • Legumes: lentils, chickpeas, black beans, kidney beans
  • Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
  • Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
  • Condiments: sea salt, pepper, tumeric, cinnamon, cayenne pepper, oregano
  • Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
  • Dairy products: Greek yogurt, yogurt, milk
  • Poultry: chicken, duck, turkey
  • Eggs: chicken, quail, and duck eggs
  • Healthy fats: extra virgin olive oil, olives, avocados, avocado oil

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