Mediterranean Diet

What is the best diet for you? Everyone’s needs differ, but over the years I have found that one of the very best diets for many of my patients is the Mediterranean Diet.

Benefits have been shown to include:

• Lowering the risk of cardiovascular disease, including heart attack and stroke

• Supporting a healthy body weight

• Maintaining healthy blood sugar levels, blood pressure and cholesterol

• Lowering the risk of metabolic syndrome

• Encouraging a healthy balance of gut bacteria and other microorganisms

• Lowering the risk for certain types of cancer

• Slowing the decline of brain function as we age

• Helping us to live longer

The Mediterranean Diet helps to accomplish this because it limits saturated fat and trans-fat, encourages healthy unsaturated fats including omega-3 fatty acids, limits sodium and refined carbohydrates, and emphasizes foods high in fiber and antioxidants. In general, you’ll eat:

• Lots of vegetables, fruit, beans, lentils and nuts, seeds, and legumes

• Whole grains, like whole-wheat bread and brown rice

• Plenty of extra virgin olive oil (EVOO) as a source of healthy fat

• Fish, especially fish rich in omega 3 fatty acids

• Some poultry

• A moderate amount of natural cheese and yogurt, and up to one egg per day

• Little or no red meat

• Little or no butter, sweets, sugary drinks, or beer and hard liquor

• A moderate amount of wine with meals (but if you don’t already drink, don’t start)

We are exposed to so many diets, many of which are no more than passing fads, and possibly even dangerous. Research has supported the benefits of the Mediterranean Diet.

You may wish to look into it online, where you will find extensive information, including detailed meal plans. I encourage you to improve your diet starting today; even small changes are better than nothing. Bon appétit!