Celebrating Earth Day with Nutritious Choices
As May launches into full swing, we can shine a light on a beloved, nutritious, and healthful eating lifestyle, the Mediterranean diet.
At its core, the Mediterranean diet is inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. While there isn't a strict regimen to follow, the diet emphasizes whole, plant-based foods, healthy fats like olive oil, lean proteins like fish and poultry, and moderate consumption of dairy and wine.
Key Elements of the Mediterranean Diet
Abundance of Fruits and Vegetables
Fresh produce forms the foundation of the Mediterranean diet, providing essential vitamins, minerals, and antioxidants.
Healthy Fats
Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.
Lean Proteins
Fish, particularly fatty fish like salmon and mackerel, are consumed regularly, providing omega-3 fatty acids essential for heart and brain health. Additionally, legumes, nuts, and seeds are excellent sources of plant-based proteins.
Whole Grains
Whole grains like bulgur, quinoa, and whole wheat bread are preferred over refined grains, offering fiber, vitamins, and minerals.
Moderate Dairy
Yogurt and cheese are enjoyed in moderation, providing calcium and probiotics for gut health.
Herbs and Spices
Flavorful herbs and spices such as garlic, basil, and oregano are used liberally, reducing the need for excessive salt and adding extra antioxidants.
Benefits
Heart Health
Numerous studies have shown that the Mediterranean diet can reduce the risk of heart disease and stroke. Its emphasis on healthy fats, lean proteins, and fiber-rich foods supports cardiovascular health.
Weight Management
The Mediterranean diet is not a restrictive diet but rather a lifestyle approach to eating. Its focus on whole, nutrient-dense foods can help with weight management and promote satiety.
Brain Health
Research suggests that the Mediterranean diet may lower the risk of cognitive decline and Alzheimer’s disease due to its emphasis on foods rich in antioxidants and omega-3 fatty acids.
Improved Digestion
The abundance of fiber from fruits, vegetables, and whole grains supports healthy digestion and can help prevent constipation and promote gut health.
Recipes to Try
– Victoria Reidy, CHES, Wellness Coordinator
Want more?
Check out our previous edition of Food for Thought!
In the vibrant tapestry of global cuisine, Filipino food stands out for its bold flavors, diverse ingredients, and rich cultural heritage. Learn all about typical Filipino foods with our previous edition of Food for Thought!
GATORCARE MEMBER PROGRAM
Schedule a nutrition consultation today!
In the world of nutrition and health, fats have often been unfairly villainized, leading many to fear their inclusion in their diets. Learn how to re-incorporate fats into your diet with our previous edition of Food for Thought!
