Easy Ways to Follow and Benefit from the Mediterranean Diet
Intermittent fasting, the keto diet, the paleo diet—when it comes to healthy eating and lifestyle, the messages are vast, debated and at times contradictory. Is there a simple solution to healthy eating that can be sustained over time? Many health professionals believe the answer is the Mediterranean diet, a diet that is more of a lifestyle than a restrictive rulebook.
How Does the Mediterranean Diet Work?
EAT OFTEN
- Herbs, spices and olive oil
- Nuts and seeds
- Fruits
- Whole grains
- Fish rich in Omega-3
- Vegetables and legumes
EAT SOMETIMES
- Eggs
- Chicken and turkey
- Yogurt
EAT RARELY
- Red meat
- Butter and cheese
How the Diet Impacts the Body
Studies show that closely following the Mediterranean diet for years can bring great health benefits such as decreasing the risk of cardiovascular disease, diabetes and obesity.
The Mediterranean diet is not necessarily a low-calorie diet; if consumed in excess, it can still cause weight gain.
Some also experience lower iron levels after replacing red meat with fish in their diet. To help absorb iron, you can eat foods high in vitamin C and iron like tofu and dark leafy green vegetables. The same replacement strategy can be considered if decreasing dairy. For example, calcium supplements can be recommended by a doctor.
How the Diet Impacts the Mind
Some people may experience increased attention and contentment after following the diet. It has also been suggested that the diet can reduce the risk for dementia, memory loss and depression.
Pregnant women can even pass cognitive benefits to their children. In a recent clinical trial, two-year-olds whose mothers followed the diet during pregnancy showed advanced cognitive, social and emotional development compared to those whose mothers did not.
Most people realize that eating healthy makes a difference, but it can become difficult when determining what to eat and how often. The Mediterranean diet boasts many short and long-term benefits and a simple approach to food. To learn more about the diet and how to implement it, visit https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801.
