MEDITERRANEAN DIET

WHAT IS THE MEDITERRANEAN DIET?

The Mediterranean diet is focused on local fresh foods instead of processed foods. It emphases daily exercise, sharing meals with others and taking time to slow down and savor healthy food.


The diet consists of large quantities of fresh fruits and vegetables, nuts, beans, fish at least two times per week, olive oil, side dishes of whole grain pasta instead of a heaping plate full and one glass of wine daily.



WHAT ARE THE HEALTH BENEFITS?

A Mediterranean diet can help protect against type 2 diabetes, prevent heart disease and strokes, reduce muscle weakness in older adults by about 70%, improve blood vessel health and cut the risk of developing Parkinson’s disease by half.



MEDITERRANEAN DIET BASICS

  • Decrease processed foods and red meats to no more than a few times per month.
  • Eat six or more servings of fruits and vegetables daily.
  • Stock up on the Mediterranean staples:
    • Avocados, tomatoes, olives, nuts, feta cheese, olive oil, whole grains like quinoa and whole wheat tortillas, fish, wine, fruits, vegetables, beans, legumes, seeds, and herbs and spices 
  • Eat one handful of nuts per day.
  • When you do have bread with a meal, choose only one slice and use olive oil instead of butter. 
  • Be physically active.
  • Enjoy meals with family and friends. 
  • Eat at regular meal and snack times.