“There are numerous health benefits associated with this Mediterranean diet” stated Rahaf Al Bochi who is a spokesperson for the Academy of Nutrition and Dietetics. “The Mediterranean diet has been linked to a lower risk of diabetes, heart disease, certain cancers, as well as cognitive decline. It’s also linked with better fertility and improved the outcomes of pregnancy.”
What exactly do you mean by what is the Mediterranean diet?
“The Mediterranean diet emphasizes plenty of fruits, vegetables beans, whole grains, lentils, seeds, nuts olive oil, spices and herbs,” Al Bochi said. “Dairy as well as fish and chicken are eaten at least a couple of times each week, whereas the consumption of red meat or processed meats are eaten less often.”
It also stresses eating with a sense of pleasure and mindfulness. “Part of this is to be aware of your body’s signals for fullness and hunger and to help you decide on how much food you should be consumed and can help you meet your health objectives,” she said.
“The Mediterranean diet is more than food items to consume,” Al Bochi said. “It is a way of life that encourages dining with family and friends eating together, having a social gathering over meals, mindfully eating and also incorporating regular exercise.”
How do I begin with the Mediterranean diet
“To start, you should focus on one item that you can incorporate into your diet and build off the foundation,” Al Bochi said.
It is said that the American Heart Association declares they believe that it is the Mediterranean diet can be described as a concept used to describe traditional food habits of the 16 countries that border to the Mediterranean Sea. Although it is focused on eating healthy and moderate consumption of food, it also allows small amounts of alcohol during dinner and desserts is acceptable however, it’s usually fruit , not sweets.
The diet also restricts sugary drinks, added sugars and high-processed, salty foods processed carbohydrates and saturated fats and processed or fatty meats.
This kind of diet offers numerous health benefits, which include an important role in preventing stroke and heart disease through preventing diabetes, obesity and high cholesterol, as well as hypertension.
Mediterranean diet health benefits
Healthy eating can translate to better health, say experts.
There is evidence that suggests an Mediterranean diet high in olive oil that is virgin may aid in the elimination of excess cholesterol and maintain blood vessels’ openness The AHA declares.
And commenting on a recent study in the journal Neurology about the benefits of a Mediterranean diet for brain health, Heather Snyder Vice president for medical and scientific affairs of the Alzheimer’s Association, said the diet could also aid in warding off dementia.
“When we consider cognitive decline and Alzheimer’s, as well as cognition decline, we’ve consistently observed that diets such as the Mediterranean diet have been linked to lower risk of developing dementia later in life. What they share is the fact that eating a healthy and balanced diet ensures your brain is getting the nutrients it requires,” Snyder said. “I believe that what we know is that what’s healthy for the heart will be great for the brain. so make sure you eat healthy and balanced meals.”
A Mediterranean diet food list
Harvard Health suggests changing the fats you currently use to olive oil that is extra virgin for cooking, salad dressings and as a substitute for butter. These are some other items you must take in:
- Take a handful of raw nuts daily as a alternative to processed snacks.
- Use whole-grain bread, as well as other grains into your food items. Make use of chewy, dense, country-style loaves that aren’t loaded with sweeteners or butter. Try bulgur barley, farro, couscous , and whole-grain pasta.
- Start or finish each meal by eating salad. Choose dark, crisp greens and vegetables that are seasonal.
- Include more and other vegetables on the menu, with at least three or four portions per day.
- Consume at least three portions each week of legumes such as chickpeas and lentils as well as peas and beans.
- Reduce your intake of meat and consume it occasionally or using it in conjunction with plenty of vegetables, such as soups, stews, stir fries and stews. Consume two to three portions of chicken and fish every week.
- Consume a moderate amount of wine in lieu of other alcohol drinks. Alternate your liquor or beer with wine. (Two five-ounce glasses per day for males, and one glass daily to women.)
- Get rid of the sugary drinks. Replace sodas and fruit juices by water.
- Avoid high-fat, sweets with high sugar content and instead indulge in poached or fresh fruits. Keep cakes and other pastries only for occasions.
- Get the finest quality available.
READING RESOURCE Rahaf Al Bochi RDN, LD, Olive Tree Nutrition spokesperson for the Academy of Nutrition and Dietetics
