Quite simply, the Mediterranean diet is one of the best diets and most studied for chronic disease prevention and management. Much like the superfood of the month (almonds for the win!), the Mediterranean diet has been shown to lower the risk of cardiovascular disease (stroke and heart attacks), improve blood sugar regulation, improve cognitive function, protect against dementia and may reduce the risk of certain cancers.
There are many resources to give specific serving numbers and details for each of these foods, but here is the most simplified overview of foods to include (and exclude) in your diet if you want to gain some of the health benefits related to the Mediterranean diet:
- Increase fruit and vegetable intake
- Consume seafood 1-2x/week
- Include whole grains
- Eat nuts, seeds and legumes (lentils, beans)
- Include olive oil daily
- Moderate intake of eggs and dairy
- Limit red meat, butter, soda and candies
In general, you want to increase whole foods (especially plant-based) and reduce processed foods from a box or a can, while limiting animal derived foods.
Here are some simple steps to integrate the Mediterranean diet into your daily routines:
- Choose a handful of nuts, seeds or trail mix as a snack instead of a sugary treat
- Drizzle 1-2 TBSP of extra-virgin olive oil onto your meal – it doesn’t have to be a salad (think drizzled on top of quinoa or green beans)
- Make a bean or lentil salad on the weekend that can stay in the fridge for the week and be incorporated into meals as needed
- Choose steel-cut oats for breakfast – add nuts, seeds and berries!
- Have a smoothie – sneak in berries, spinach, flax seeds and more
All of these changes add up! Focus on the low-hanging fruit (pun intended) and over time you will feel better, look better and see better lab test results if that is part of your goals.
As always, consider booking with one of the Sprout Wellness practitioners to discuss your diet and how you can improve your health both in the short-term and the long-run!
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