The Mediterranean diet is a way of eating that emphasizes plant-based foods like fruits, vegetables, whole grain, legumes, healthy fats like olive oil. It also includes moderate amounts of fish, dairy, and poultry, while limiting red meat and processed foods.
Key Elements:
- Plant-based focus: Meals are centered around vegetables, fruits, whole grains, and legumes.
- Healthy fats: Olive oil is the primary source of fat, along with nuts and seeds.
- Moderate protein: Fish and poultry are common sources of protein, with red meat consumed in limited amounts.
- Dairy in moderation: Yogurt and cheeses are included in moderation.
- Limited processed foods: Red meats, refined grains, and added sugars are limited.
- Moderate red wine: Red wine is sometimes included, in moderation.
- Focus on whole, unprocessed foods: The diet emphasizes preparing meals at home and enjoying them with others, as described in a meal plan for healthy aging.
Foods to Emphasize:
- Fruits: All types of fruits are encouraged.
- Vegetables: A variety of vegetables are included in every meal.
- Whole grains: Whole-grain pasta, bread, and rice are key components.
- Legumes: Beans, lentils, and chickpeas are beneficial for fiber and protein.
- Olive oil: The primary source of healthy fat.
- Fish: A source of omega-3 fatty acids.
- Nuts and seeds: Healthy fats and nutrients.
Foods to Limit:
- Red meat: Consumed in limited amounts.
- Processed foods: Highly processed foods and refined grains are limited.
- Added sugars: Sugary drinks and desserts are not encouraged.
Benefits:
- The Mediterranean diet is known for its positive impact on heart health, potentially lowering the risk of cardiovascular disease.
- It can help with weight management by promoting a balanced intake of nutrients and limiting processed foods.
- The diet is linked to improved mental health, reduced risk of chronic diseases, and increased longevity.
