Categories >> Treatments >> Healthy Diet >> Mediterranean Diet
The Mediterranean diet is a plant-based eating pattern that emphasizes healthy fats and whole foods. It’s based on the traditional eating habits of people in countries around the Mediterranean Sea, like Greece, Italy, and Spain. [1, 2, 3]
What to eat [4, 5]
• Fruits and vegetables: Eat lots of fruits and vegetables, including salads, soups, and crudité platters [4, 5]
• Whole grains: Eat whole-wheat breads and brown rice [4]
• Healthy fats: Eat extra virgin olive oil (EVOO) and nuts [4]
• Fish and seafood: Eat fish, especially fish rich in omega-3 fatty acids [4]
• Dairy: Eat moderate amounts of natural cheese and yogurt [4]
• Herbs and spices: Use herbs and spices like oregano, coriander, and cumin [1]
What to limit [1, 2, 4]
• Red meat: Eat red meat only once in a while
• Sweets: Eat little or no sweets, sugary drinks, or butter
• Processed foods: Limit processed meats and packaged foods
How to drink [3, 6]
• Wine: Drink wine in moderation, usually with meals
• Sugary beverages: Replace soda and juices with water
Other tips [6]
• Seek out the best quality food available
• Try to have dinner as a family as often as possible
The Mediterranean diet can help: [3, 7]
• Prevent heart disease and stroke
• Reduce risk factors such as obesity, diabetes, high cholesterol, and high blood pressure
• Manage your weight
[1] https://www.health.qld.gov.au/__data/assets/pdf_file/0032/946049/cardiac-meddiet.pdf
[2] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
[3] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
[4] https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
[5] https://www.helpguide.org/wellness/nutrition/the-mediterranean-diet
[6] https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
[7] https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
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