Exploring the Mediterranean Diet
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What is the Mediterranean diet?
Year after year, the Mediterranean Diet receives wide acclaim for promoting better health. But, why is it so heavily supported you might ask? The Mediterranean diet isn’t a diet, per se, but an eating pattern. This pattern or way of eating encourages choosing healthy fats (predominantly omega-3 fatty acids), is incredibly plant-forward (think veggies, fruits, beans, legumes, whole grains), promotes modest amounts of fish and dairy while limiting consumption of red meat, alcohol, and simple and refined carbohydrate food sources.1
Why is the Mediterranean diet recommended?
Research shows that following a Mediterranean diet can reduce the risk for many metabolic and pro-inflammatory conditions such as obesity, diabetes, cardiovascular disease, and inflammatory bowel disease (IBD), to name a few.2,3 This is because foods rich in nutrients and plant compounds, such as dietary fiber, polyphenols, and omega-3 fatty acids promote pathways in the body that reduce inflammation.2,3,4
It’s important to remember that when making your food choices…
Fruits: Aim for at least (3) servings per day
Vegetables: Load up on non-starchy veggies, like spinach, bell peppers and zucchini
Whole grains: Choose complex over simple carbohydrates, and avoid added sugar
Healthy fats: Opt for unsaturated fats, such as those found in extra virgin olive oil and salmon
Nuts & seeds: Choose roasted, unsalted, or raw as a snack or part of a meal
Fish: Choose a 3 oz serving and aim for 3x per week
Poultry (turkey, chicken): Limit to no more than once per day or a 3 oz serving
Red meat (beef, lamb, pork): Limit to no more than (1) serving per week
Dairy: If no history of lactose intolerance, choose cow’s milk, cheese, and yogurt no more than 1x per week
Need more information about healthy fats and complex carbohydrates? Not a problem! Check out the supplemental reading section to learn more.
- What are complex carbohydrates?
- Food sources of soluble and insoluble fiber
- Introduction to healthy fats
- How to read a nutrition facts label
- Portion size guide
*References available in PDF download*