With so many conflicting diet books on the market it can be hard to tell what you should eat to stay healthy. The good news is one dietary approach stands out from the rest–the Mediterranean Diet. Countless studies have shown the Mediterranean diet provides one of the healthiest eating styles in the world. Those studies describe the cardiovascular, neurological and longevity benefits.
But what is it really?
The first thing to know is that it is not a “diet” but rather a way of eating–a collection of eating habits. These habits are seen in countries bordering the Mediterranean Sea. Now if the Mediterranean equals Italy to you which equals pizza, pasta and tiramisu, that is definitely not what this diet is all about.
The most important elements are eating a variety of vegetables and fruit, good fats including olive oil, fatty fish and nuts, legumes and whole grains (nothing refined) and small amounts of wine and coffee. It is the diet people bordering the Mediterranean ate in the 1950’s–a time when the region had a more traditional way of life, including farming and with a great deal more physical activity in their daily lives than the average American has today. They were of modest means and could not afford much meat or refined goods.
That meant they ate abundant locally grown vegetables and fruit, small amounts of whole grains, a healthy dose of olive oil–produced locally, and fish from the Mediterranean Sea. Add to that legumes, some dairy products and eggs.
This way of eating is not complicated at all. Here is how you can change your own health outcome with some very simple steps and go Mediterranean:
Begin by eating at least 3 servings of vegetables and 2 servings of low sugar fruit such as berries every day. Make sure to eat all the colors and varieties. Food rotation is important for your health. It’s a good idea to only eat a food once every 3 days–this helps to avoid allergies or intolerance to a particular food.
Next, eat plenty of olive oil.
Eat minimal whole grains and avoid processed, packaged goods. Packaged foods often contain chemicals, transfats and refined carbohydrates that are not good for you.
Add fish, chicken and beans, and some meat. Look for wild caught, free range and organic. You can include a moderate amount of nuts, unsalted and raw.
I’m sure it comes as no surprise that vegetables and fruit are very beneficial to your health. An immense body of scientific knowledge confirms that edible plants are not merely sources of energy, but are in fact extremely powerful medicines. Optimal vegetable and fruit intake reduces the risk of virtually every disease and disorder. In the 50’s Mediterranean world, plant foods made up a large percentage of the daily caloric intake. A good way to be sure you get your daily dose is to fill up on vegies at lunch and dinner while relying on fruit with breakfast and as a daily snack or desert substitute.
To complete the picture for fundamental health I advise supplementation with Fish Oil, a multivitamin/mineral supplement and Vitamin D. New You Wellness Essentials Kit contains these and are the highest quality ingredients.
So take the plunge into a Mediterranean Diet and feel the difference!