NCP Blog: The Mediterranean Way

The Mediterranean style of eating is not so much a diet as it is a traditional way of eating for people who live near the Mediterranean Sea—in countries like Spain, Greece, Italy, and France. It also emphasizes community, such as meals with family and friends. Any meal plan that includes family, friends, and conversation is joyful for me!

 

The Mediterranean diet is also known as a very heart-healthy way to eat because of its emphasis on plant-based foods, healthy fats, and vegetables. Let’s learn more about it!

What is the Mediterranean Diet?

According to the Mayo Clinic, a Mediterranean-style diet plan is built around plant-based foods such as whole grains, legumes, fruits, vegetables, nuts, and seeds. The primary source of added fat is olive oil.

 

Fish, seafood, poultry, and dairy products are included in moderation; red meat is only consumed occasionally. Produce really takes center stage in the meal and protein is the side dish.

 

And if you like wine, you’ll be glad to know that low to moderate amounts of red wine are also included in moderation. If you love sweets, however, you’ll need to rethink dessert: consider fresh fruit instead of more traditional cakes, cookies or pies.

 

Health Benefits

A number of studies have confirmed that following the Mediterranean diet helps prevent heart disease and stroke, and it’s been linked to reduced risks for certain cancers. Why is this? There are several reasons that may contribute:

 

• High consumption of fruits and vegetables, which include antioxidants
• Monounsaturated fat from olive oil, nuts, and seeds, which helps lower cholesterol
• Improved blood sugar control which can help manage diabetes
• Anti-inflammatory benefits that can lower the risk of bone fractures

 

 

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