Quick version to the Mediterranean Diet

This is such a well-studied and very easy way of eating to adapt into your life!  The selection of foods is vast, giving you lots of freedom to choose a big variety of foods.  What is the benefit of eating this way?  The big one is healthier heart and blood vessels.  It was proven to reduce risk of heart disease & stroke.  It can also decrease risk for diabetes due to helping control your blood sugar. The high intake of fiber will also protect you from colorectal cancer.  Studies also suggested a link with this diet and lower risk for cognitive decline and Alzheimer’s.  You will also feel like you have tons of more energy.  Let’s get into the nitty gritty of what you should eat.

FOODS to EMPHASIZE:  Fruits and veggies are the cornerstone of this diet. Nuts and seeds such as walnuts, almonds, & pumpkin seeds. Legumes such as lentils, chickpeas, & beans. Whole grains such as quinoa, brown rice, & whole wheat. Healthy fatty fishes like salmon, mackerel, & tuna. Healthy fats like EVOO and avocados. The primary of the fats is olive oil!

MODERATION FOODS: Low-fat diary is ok but limit high fat dairy things such as butter. Poultry and eggs sometimes. Very small portions of red meat only 2-3x per month.

FOODS to AVOID: Refined grains, processed foods, & sugary drinks.

This should be paired with regular exercise for best health results.

I don’t know about you, but I am seeing a ton of yummy foods to enjoy and help my health.  Catch this months newsletter for my quick sofrito recipe which is a Mediterranean Diet favorite!