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/