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A Mediterranean diet helps you eat healthy

A traditional Mediterranean diet consists of large quantities of fresh fruits, vegetables and nuts, combined with fish and olive oil. This way of eating has been shown to reduce the risk of heart disease, certain cancers, diabetes, Parkinson’s and Alzheimer’s diseases. More specifically:

  • A Mediterranean diet is rich in fiber, which slows down digestion and prevents drastic swings in blood sugar. This stability helps protect against type 2 diabetes.
  • Refined and processed foods are discouraged on the Mediterranean diet, as is red meat. Drinking moderate amounts of red wine instead of hard liquor is encouraged. These habits have been linked to the prevention of heart disease and stroke.
  • According to helpguide.org, a guide for mental health and well-being, the nutrients provided by the Mediterranean diet may reduce a senior’s risk of developing muscle weakness and other signs of frailty by nearly 70 percent.
  • Researchers speculate that the Mediterranean diet may improve cholesterol and blood sugar levels as well as overall circulatory health, all factors that may reduce the risk of Alzheimer’s disease or dementia.
  • Because the Mediterranean diet contains high levels of antioxidants, it helps prevent cells from undergoing a damaging process called oxidative stress. According to research, this helps cut the risk of developing Parkinson’s disease in half.
  • With the reduction in the development of heart disease or cancer as seen with the Mediterranean diet, there is a 20 percent decrease in the risk of death at any age. This translates to increased longevity.

The Mediterranean diet is not only a healthy way to eat, but it also is a viable lifestyle choice because the recommended foods are delicious. You will not be sacrificing flavor! Here are some specific steps to get started:

  • Eat your vegetables and fruits — and switch to whole grains. A variety of plant foods should make up the majority of your meals. They should be minimally processed — fresh and whole are best. Include vegetables and fruits in every meal and eat them for snacks as well. Switch to whole-grain bread and cereal. Begin to eat more whole-grain rice and pasta products. Keep carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy fruit.
  • Go nuts. Nuts and seeds are good sources of fiber, protein and healthy fats. Keep almonds, cashews, pistachios and walnuts on hand for a quick snack. Choose natural peanut butter, rather than the kind with added hydrogenated fat.
  • Pass on the butter. Try olive or canola oil as a healthy replacement for butter or margarine. Lightly drizzle it over vegetables. After cooking pasta, add a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. Try blended sesame seeds (tahini) as a dip or spread for bread.
  • Spice it up. Herbs and spices make food tasty and can stand in for salt and fat in recipes.
  • Eat fish. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grill, bake or broil fish for great taste and easy cleanup. Eat fish at least twice a week but do not bread or fry it. Opt for grilling, poaching or steaming.
  • Limit red meat. Substitute fish and poultry for red meat. When choosing red meat, make sure it's lean and keep portions small (about the size of a deck of cards). Also avoid sausage, bacon and other high-fat, processed meats. Limit red meat to no more than a few times a month.
  • Choose low-fat dairy. Limit higher fat dairy products, such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.
Replace this With this Mediterranean option
Chips, pretzels, crackers and ranch/creamy dip Carrots, celery, broccoli and salsa
White rice with stir-fried meat Quinoa with stir-fried vegetables
Sandwiches with white bread or rolls and cheese filling Sandwiches with whole grains with avocado filling
Ice cream Pudding made with skim or 1% milk
Cookies, cake as snacks Olives, nuts as snacks
Beer or hard liquor Glass of red wine

Spring and summer are the ideal seasons to start eating the Mediterranean way—you won’t need as many calories to keep warm and spending more time outdoors will ensure a higher activity level. The perfect complement to eating healthy is to exercise!