Did you know that May is Mediterranean Diet Month? The Mediterranean Diet is a way of eating reflective of traditions in the regions surrounding the Mediterranean Sea, in countries like Spain, France, Italy, Egypt, Morocco, Syria, Malta, Tunisia, Turkey, Algeria, Albania, Greece, Israel, Croatia, Libya, and Lebanon.. But, what most people don’t know is that you don’t need to travel around the world to get these heart healthy benefits. It’s remarkably easy to incorporate these types of foods into you and your family’s every day diet!
Embracing the Med Diet is all about making simple but profound changes in the way you eat today, tomorrow, and for the rest of your life. Here are 8 simple steps for good health:
1. Eat lots of vegetables
2. Change the way you think about meat
3. Always eat breakfast
4. Eat seafood twice a week
5. Cook a vegetarian meal one night a week
6. Use good fats
7. Enjoy some dairy products
8. For dessert, eat fresh fruit
The Mediterranean Diet also been shown to help:
– Achieve weight loss and weight management goals
– Lower your risk of heart disease and hypertension
– Fight cancers and chronic diseases
– Reduce asthma
– Avoid diabetes
– Resist depression
– Nurture healthier babies
Did you know that the Med Diet has its own food guide pyramid? Here are some tips at following the guide from the bottom (proven to be the most important) all the way up to the top….
– Look for ways to be more active
– Cooking and enjoying time with family and friends contribute to good health
– Every day, eat mostly whole grains, fruits, vegetables, beans, herbs, spices, nuts and peanuts, and healthy fats such as those found in olive oil
– At least twice a week, eat fish and seafood, the best sources of heart- and brain-healthy omega-3s
– Yogurt, cheese, poultry, and eggs are central to the Mediterranean Diet, in rational portion sizes
– Red meat and sweets, at the top of the pyramid, are “sometimes” foods to eat less often.
The Med Diet has specific nutrition “powerhouses” that play a significant role in the health benefits it provides to people all over the world…
– Avocados– high in fiber and packed with monounsaturated fat and vitamin E
– Fish– great sources of heart healthy omega-3 fatty acids like salmon and mackerel
– Tomatoes– vitamin C and lycopene, which is a great antioxidant
– Yogurt– a protein powerhouse containing calcium to strengthen your bones
– Beans– a great sources of protein and fiber
– Nuts, peanuts, and seeds– protein, fiber, AND heart-healthy fats
– Wine– contains powerful antioxidants from the grape skins and the seeds have been shown to reduce the risk of most diseases of aging
– Whole grains– these “good” carbs are packed with nutrients, fiber, and protein
