The What & Why of a MEDITERRANEAN DIET

the what & why of a  MEDITERRANEAN DIET

What is THE MEDITERRANEAN DIET?

This diet is based off the traditional eating patterns of people who live in Mediterranean Sea regions.

It does not necessarily have to feature Mediterranean flavors, but rather includes certain foods: vegetables, fruits, whole grains, beans, legumes, nuts, seeds, olives, and olive oil.

Moderate weekly consumption of fish, seafood, dairy, eggs, poultry, and red wine is also encouraged.

This dietary pattern is high in fiber, phytonutrients, healthy fats, and antioxidants and low in sugar, processed foods, and AGEs (advanced glycation end-products that cause aging).

The Mediterranean Diet has been extensively studied for its protectiveness against cardiovascular disease, neurological disease, cancer, and the effects of aging.

ENJOY

  • VEGETABLES

  • FRUITS

  • WHOLE GRAINS: wheat, barley, rye, rice, oats, corn, quinoa, etc

  • LEGUMES: beans, lentils, peas, peanuts, soy

  • FISH + SEAFOOD

  • HEALTHY FATS: olives, extra-virgin olive oil, nuts, seeds, avocado, fish, etc

  • MISC: whole food herbs, spices, vinegars

IN MODERATION

  • RED WINE + DARK CHOCOLATE

  • DAIRY: cream, yogurt, kefir, cheese, butter

  • EGGS + POULTRY: chicken, turkey, etc

  • RED MEAT: special occasions only

  • SWEETS: special occasions only

Your bioindividual needs may not perfectly match the Mediterranean Diet guidelines, so use them as a starting point rather than a dogma. Any diet should lead to food freedom, rather than feelings of restriction.


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References

Bakaloudi, D. et al (2021). Impact of the Level of Adherence to Mediterranean Diet on the Parameters of Metabolic Syndrome: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 13(5). https://doi-org.uws.idm.oclc.org/10.3390/nu13051514

Canudas, S., et al (2020). Mediterranean Diet and Telomere Length: A Systematic Review and Meta-Analysis. Advances in Nutrition (Bethesda, Md.), 11(6), 1544–1554. https://doi-org.uws.idm.oclc.org/10.1093/advances/nmaa079

Filippou, C. D., et al (2021). Mediterranean diet and blood pressure reduction in adults with and without hypertension: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition, 40(5), 3191–3200. https://doi-org.uws.idm.oclc.org/10.1016/j.clnu.2021.01.030

Morze, J., et al. (2021). An updated systematic review and meta-analysis on adherence to mediterranean diet and risk of cancer. European Journal of Nutrition, 60(3), 1561–1586.

Quintana-Navarro, G. M., et al (2020). Long-term dietary adherence and changes in dietary intake in coronary patients after intervention with a Mediterranean diet or a low-fat diet: the CORDIOPREV randomized trial. European Journal of Nutrition, 59(5), 2099–2110.

Shannon, O. M.,et al (2020). Mediterranean Diet Increases Endothelial Function in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. The Journal of Nutrition, 150(5), 1151–1159. https://doi-org.uws.idm.oclc.org/10.1093/jn/nxaa002

Soltani, S., Jayedi, A., Shab-Bidar, S., Becerra-Tomás, N., & Salas-Salvadó, J. (2019). Adherence to the Mediterranean Diet in Relation to All-Cause Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Advances in Nutrition (Bethesda, Md.), 10(6), 1029–1039. https://doi-org.uws.idm.oclc.org/10.1093/advances/nmz041

Mediterranean Diet. The Nutrition Source. Havard School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/

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