The Mediterranean Diet Really is Best
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It’s seems every year there is a new fad diet. We all remember when the Atkins diet made headlines nearly thirty years ago only to be deemed extremely unhealthy years later. Since then there’s been South Beach, Paleo, Keto etc. The list goes on and on; it’s no wonder people don’t know where to begin when it comes to eating healthy. But don’t let the headlines fool you, there is a diet that really has withstood the test of time, one that our physicians and health coaches here at WellcomeMD often recommend to their members who are just getting started on their health journeys: The Mediterranean diet.
What is the Mediterranean Diet?
The Mediterranean diet is based on the traditional eating habits of people who live in countries bordering the Mediterranean Sea, including Italy, Greece, Spain, and Turkey. The diet emphasizes plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes moderate amounts of fish and poultry, and limited amounts of red meat and dairy. Olive oil is a key component of the diet, and wine is consumed in moderation.
Benefits of the Mediterranean Diet
Numerous studies have found that the Mediterranean diet can improve overall health and reduce the risk of chronic diseases. For example, a study published in The New England Journal of Medicine found that participants who followed a Mediterranean diet had a 30% lower risk of heart disease compared to those who followed a low-fat diet. Another study published in The Journal of the American Medical Association found that the Mediterranean diet can reduce the risk of stroke by 30%.
The Mediterranean diet has also been linked to a reduced risk of certain cancers. A study published in the International Journal of Cancer found that adhering to the Mediterranean diet was associated with a reduced risk of breast cancer in postmenopausal women. Another study published in the British Journal of Cancer found that the diet was associated with a reduced risk of colorectal cancer.
In addition to reducing the risk of chronic diseases, the Mediterranean diet has been shown to improve cognitive function. A study published in the Journal of the American Geriatrics Society found that elderly individuals who followed the Mediterranean diet had better cognitive function compared to those who followed a low-fat diet.
How to Adopt the Mediterranean Diet
Adopting the Mediterranean diet into your lifestyle can seem daunting, but it doesn't have to be. Here are some tips for incorporating the Mediterranean diet into your daily routine:
1. Eat plenty of fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day. Choose a variety of colors to ensure you are getting a range of nutrients.
2. Choose whole grains: Opt for whole grain bread, pasta, and rice instead of refined grains.
3. Include fish and poultry: Aim to eat fish at least twice a week. Choose lean poultry instead of red meat.
4. Use healthy fats: Use olive oil instead of butter or margarine. Eat nuts and seeds as a snack or sprinkle them on top of salads.
5. Limit processed foods: Avoid processed foods and stick to whole, unprocessed foods.
6. Enjoy meals with others: The Mediterranean diet is not just about what you eat, but how you eat. Enjoy meals with family and friends, and take time to savor your food.
Examples of Mediterranean Diet Meals
Here are some examples of meals that fit into the Mediterranean diet:
Breakfast: Greek yogurt with honey and fresh fruit, whole grain toast with avocado and tomato
Lunch: Mediterranean salad with mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and a lemon vinaigrette dressing. Served with whole grain pita bread.
Dinner: Grilled fish with a side of roasted vegetables (such as zucchini, eggplant, and bell peppers) drizzled with olive oil, and a side of whole grain couscous.
Snack: Hummus and vegetables.
Tips for Eating Out on the Mediterranean Diet
Eating out while following the Mediterranean diet can seem challenging, but there are ways to make healthier choices. Here are some tips for eating out on the Mediterranean diet:
1. Choose seafood: When dining out, choose seafood instead of red meat. Look for grilled or baked fish or seafood dishes, and avoid fried options.
2. Avoid creamy sauces: Creamy sauces can be high in calories and unhealthy fats. Opt for tomato-based sauces or simple oil and vinegar dressings.
3. Skip the bread basket: Bread is a staple in the Mediterranean diet, but it can also be high in calories. Skip the bread basket or limit yourself to one piece of whole grain bread.
4. Choose vegetable-based dishes: Vegetables are a key component of the Mediterranean diet, so look for vegetable-based dishes like salads, grilled vegetables, or vegetable-based pasta dishes.
5. Choose olive oil: Olive oil is a healthy fat and a key component of the Mediterranean diet. Look for dishes that use olive oil as a dressing or cooking oil.
Bottom line: the Mediterranean diet is a healthy and delicious way of eating that has been studied extensively and shown to improve overall health, prevent chronic diseases, and extend lifespan. The diet is based on whole, fresh foods and emphasizes plant-based foods, healthy fats, and moderate amounts of protein. Adopting the Mediterranean diet into your lifestyle may seem challenging, but with small changes, it is possible to make healthier choices and enjoy the benefits of this way of eating. Whether you're cooking at home or dining out, the Mediterranean diet offers a variety of delicious and healthy options for every meal.
