What is the Mediterranean Diet?

The Mediterranean diet consists of plant-based foods and healthy fats. Instead of strict rules or numbers, it focuses on healthy eating habits! 

There’s no one right way to do it, but here are some general tips:

• Eat lots of vegetables, fruits, lentils, and whole grains.
• Include plenty of healthy fats, like extra virgin olive oil and nuts.
• Have a good amount of fish, beans, or chicken instead of red meat.
• Enjoy a moderate amount of natural cheese and yogurt. 
  • Processed cheese spreads or cheese crackers are not a part of the Mediterranean diet.
• Eat very few sweets and sugary drinks.
• Use herbs and spices for flavoring. Avoid adding salt that isn’t a natural part of the food except on hot days for the electrolytes.
• Limit saturated and unsaturated fats, including butter.
  • Use plant-based oils instead of butter or lard. Choose lean meat and skinless poultry. Eat and drink low-fat dairy products.

Benefits of the Mediterranean Diet

Recent studies have shown that the Mediterranean diet can help reduce the risk of heart problems like high cholesterol and blood pressure.

Other benefits include:

• Helping you maintain a healthy weight.
• Supporting healthy blood sugar levels.
• Lowering your risk of heart disease, stroke, and diabetes.
• Keeping your gut healthy with good bacteria.
• Lowering your risk of certain types of cancer including, but not limited to, breast, colorectal, and lung cancers.
• Slowing down brain aging.
• Helping you live longer.

The Mediterranean diet is a great way to incorporate healthy eating habits without having to restrict your diet completely. It promotes a sustainable and healthy lifestyle!