Mediterranean Diet

FACTS

• This healthy diet is a plant-based diet with foods commonly prepared and eaten in the Mediterranean region.
• Multiple research studies have shown a reduced risk of chronic diseases in study participants who follow this diet.

HEALTH BENEFITS

• Reduced risk of developing:
  • Alzheimer’s disease
  • Parkinson’s disease
  • Heart attacks and strokes
  • Type 2 Diabetes

MEDITERRANEAN DIET FOOD CHOICES

Protein

• Eat fish twice a week, especially salmon, trout, and sardines.
• Choose boneless, skinless chicken and turkey.
• Limit red meat consumption. A serving size is 3-4oz, roughly the size of a deck of cards.
• Add quinoa, soy, and buckwheat for plant-based complete proteins.

Vegetables

• Buy from a local farm. Local produce typically has more nutrients than food shipped from other regions of the country.
• Use frozen vegetables for out-of-season produce.
• Add a variety of nutrients by choosing vegetables of different colors.
• Crunchy vegetables make a great snack!

Fruit

• Buy from a local farm. Local produce typically has more nutrients than food shipped from other regions of the country.
• Wash and cut fruit ahead of time to make it a grab-and-go snack.
• Fruit is a great way to satisfy a sweet tooth; as a bonus, drizzle with honey.
• Remember to add variety to capture different types of needed vitamins and minerals.

Grains

• Choose whole grains, breads, and pastas. Processed white flour removes nutrients essential for healthy living.
• Read food labels and look for “whole grain.” Manufacturers may add molasses to make a product look like it is whole grain.
• Oats and quinoa are great additions to a healthy diet.

Legumes

• Legumes, which include beans, peas, lentils, and nuts, contain protein and healthy fats.
• A variety of seeds, such as flax and sunflower, can be sprinkled on yogurt or salads.
• Try nuts instead of chips or cookies for a midday snack.

Beverages

• Drink lots and lots of water, striving for six-to-eight 8oz cups per day.
• Avoid drinks containing sugar and artificial sweeteners.
• Drinks sweetened with stevia are a good choice.
• Flavor water with slices of strawberry, melon, cucumber, or other fruits.
• Follow recommended limitations for alcohol consumption.
• Read the website document Alcohol and Aging for more information.

Fats and oils

• Use extra virgin olive oil, canola, avocado, or walnut oil instead of butter and margarine.

Dairy

• Moderate amounts of low-fat dairy products are permitted, such as 1% milk, Greek yogurt, and feta and goat cheeses.

KEYS TO A SUCCESSFUL DIET

• Balance – Choosing foods from all the food groups listed below
• Variety – Choosing different foods from within the food group
• Moderation – Limiting the quantity of any one food or food group