Let’s talk about the Mediterranean diet. This is one of my all-time favorite dietary patterns to recommend to patients when they are struggling with illnesses or diseases such as cardiovascular disease, systemic inflammation, pre-diabetes, or are trying to reduce the risk of Parkinson’s disease or Alzheimer’s. This style of eating can be implemented into almost any lifestyle and can also be used to lose weight. However, that is not usually the first reason dietitians recommend it to patients.
So, what exactly is the Mediterranean diet? The Mediterranean diet is the number one in the United States for 2022 and has been for the past four years. It is extremely popular for a good reason. It is a style of eating that implements a wide variety of food to help ensure adequate nutrition while simultaneously providing an array of health benefits.
When following the Mediterranean diet, there are no food rules, just general guidelines. There is no measuring or calorie counting. Talk about a bonus!
You should eat vegetables, fruits, whole grains, nuts, seeds, legumes, fish (salmon, sardines, tuna, Mackerel), seafood, herbs, and spices (garlic, basil, mint, rosemary, sage, cinnamon, and pepper) most often, and olive oil is used as the main source of added fat. This diet is high in omega-3 fatty acids, which are optimal for overall health.
Eat or drink poultry (chicken, duck, turkey), eggs (chicken, quail, and duck eggs), cheese, milk, yogurt, and red wine in moderation. Try to avoid red meat, desserts, added sugar, processed meat, and refined oil (ex. Canola oil) if possible.
If you are trying to improve your heart health (lower cholesterol, blood pressure, etc.), are struggling with systemic inflammation, or are looking for an overall healthy dietary pattern to follow, then the Mediterranean diet is for you! Consult Samantha Huber MS, RDN, LDN, CPT to learn more about the Mediterranean diet if you’re interested in implementing it into your lifestyle.
Information about Samantha Huber MS, RDN, LDN, CPT and her business The Dietitian’s Fix
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Location: 701 Ann Street # 734 Stroudsburg, PA 18360