Mediterranean Diet 101
The Mediterranean
diet is one of the most studied diets out there.
It's based on the
traditional foods that people who lived around the Mediterranean Sea ate about
50 years ago. Back then, in the mid 20th century, researchers noted that people
in Spain, Greece, and Italy lived longer and healthier than Americans. And they
had lower levels of heart disease, the #1 killer.
So, they set out to
find what was so healthy in this part of the world. And the research keeps
coming in. And it’s pretty impressive.
Eating a
Mediterranean diet is linked with
●
Less overweight and obesity (it's
better than low-fat diets)
●
Better blood sugar control (for
diabetes and metabolic syndrome)
●
Lower risk of heart disease and
stroke (and blood markers like cholesterol and triglycerides)
●
Reduced risk of Parkinson's and
Alzheimer's diseases
●
Fewer cancers (breast &
colorectal)
●
Less premature death
Overall, it’s
simply really good for you.
PRO TIP: Recent
research even links the Mediterranean diet to better gut microbes! This makes
sense when you feed your friendly gut microbes their favorite foods including
fiber, fruit, and vegetables.
Here's another
bonus: Many people who start eating a Mediterranean diet can stick with it
long-term.
How’s that for a
healthy whole-foods health-promoting not-so-restrictive diet?
What to eat and
drink on a Mediterranean diet
The Mediterranean
diet is chock full of healthy whole foods.
Foods like:
●
Fruits and vegetables
●
Nuts and seeds
●
Legumes
●
Whole grains
●
Fish and seafood
●
Extra virgin olive oil
●
Herbs and spices
These foods are
full of vitamins, minerals, antioxidants, healthy fats, and fiber. And they’re
often eaten in social settings where the food (and the company) is enjoyed.
The go-to beverage
for the Mediterranean diet is water. Coffee and tea are also regularly consumed
(without the addition of lots of cream and/or sugar). And yes, red wine (about
1 glass per day) is very commonly enjoyed.
Some foods and
drinks that are eaten in moderation include:
●
Poultry
●
Eggs
●
Cheese and yogurt
Red meat,
unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at
all.
What to ditch on
a Mediterranean diet
There are many
foods and drinks that are not part of the Mediterranean diet. Not surprisingly,
this includes many highly processed and unhealthy foods like:
●
Desserts
●
Processed meats
●
Sauces and gravies
●
Sugar-sweetened beverages or fruit
juices
●
Refined grains and oils (including
hydrogenated oils)
●
Too much salt
●
Added sugars
And if alcohol is a
problem, you can also ditch the wine.
The Mediterranean
diet also incorporates a different lifestyle. Some things to ditch are being
too sedentary, eating alone, and being overly stressed.
Conclusion
The Mediterranean
diet is a very healthy way of eating. It is a whole-foods diet based mainly
focused on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole
grains). It also contains fish, olive oil, and herbs and spices. The Mediterranean diet is high in vitamins,
minerals, antioxidants, healthy fats, and fiber; all of which are
health-boosting from your head to your heart… and the rest of your body.
Don't forget that
health involves more than just food. The Mediterranean lifestyle also incorporates
regular exercise, eating with people whom you care about, and overall enjoyment
of life.
Do you think you
could add or ditch certain foods to get closer to the Mediterranean diet? Do
you have a favorite recipe that embodies this way of eating? I'd love to know!
Add it to the comments below.
Recipe
(Mediterranean): One Pan Roasted Dinner
Serves 4
4 cod fillets
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved
3 tbsp olive oil,
extra virgin2 tsp dried dill2 dashes freshly ground black pepper1 lemon, sliced
Instructions
Preheat oven to
450ºF and cover a baking sheet with parchment paper. Place the fillets in the
middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the
fish.
Brush with olive
oil and sprinkle with dill and pepper. Slice lemon and place one onto each
fillet. Squeeze juice from the rest of the lemon onto the vegetables.Roast in
the oven for 10-12 minutes. Check if fillets are opaque all the way through and
flake easily with a fork. If not, then cook for another few minutes.
Serve & enjoy!
Tip:
You can substitute another fish for the cod (e.g., salmon).
Dedicated To Your Success,
John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
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Certified Corporate Fitness Trainer
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Certified Weightlifting Performance Coach
(716) 545-4090
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