Eat Like You’re in the Mediterranean3 min read
There’s nothing like a Mediterranean vacation. Not only are countries such as Italy and Greece rich in history and culture, but they’ve also been found to be some of the healthiest diets in the world.
Diet fads come and go, but the Mediterranean diet has staying power—it’s been around for as long as people have inhabited this region of the globe, which is pretty close to the history of mankind. Only recently, however, has this particular diet been linked to great health.
A recent study determined that the Mediterranean diet can reduce your risk of heart disease by 30 percent. Additional studies have also linked the region’s foods to a lower risk of obesity, dementia, Alzheimer’s, and certain types of cancer. It’s even believed to lead to a longer lifespan.
Whether you’re on vacation or just want to add some Mediterranean flavor to your diet at home, make sure you include the following in your meals:
Each day, try to have:
- Four tablespoons of extra virgin olive oil
- An ounce of mixed nuts (walnuts, almonds, and hazelnuts)
- At least 3 servings a day of fruits
- At least 3 servings a day of veggies
Each week, you should eat:
- Fish at least 3 times a week
- Legumes (beans, peas, and lentils) at least 3 times a week
- White meat instead of red
- Whole grains, olives, cheese, yogurt, and eggs
- Drink a glass of wine with dinner (is this the greatest diet ever?!!?)
- Commercially baked and processed products like cookies, cakes, pastries
- Processed meats
- Deep-fried foods
In addition to the foods they eat, the Mediterranean lifestyle is also coveted for promoting good mental and emotional health. Leisurely dining, spending time with family, and engaging in physical activity like running and walking, further enhance the effects of the Mediterranean diet.
So, if you’re not sure where you want to spend those vacation days this year, think about the Mediterranean. It’s good for you.