The Mediterranean diet, which has been around for centuries, is recommended as a healthy alternative to the Western diet. While the Western diet is usually high in fat and processed food, the Mediterranean diet focuses on plant-based, whole foods. When adhering to this diet, it is encouraged to eat fruits, vegetables, healthy fats, whole grains, nuts, legumes, dairy, poultry, and eggs. Take note that red meat can be consumed but only in limited amounts. Healthy fats, such as olive oil, eggs, fatty fish, are the cornerstone to the Mediterranean diet.
Polyunsaturated and monounsaturated fats, also known as healthy fats, positively impact heart health and lower cholesterol. In addition to heart health, other benefits include stabilization of blood sugar and weight loss. This diet encourages less sugary, processed food, and more natural-ly sourced items. The Mediterranean diet is growing in popularity because it does not require strict calorie counting or a significant reduction in the amount of food consumed. Instead, the focus is placed on whole foods that support the body, allowing it to function optimally.
1. Substitute olive oil for butter when cooking
2. Incorporate fresh fruits and vegetables as snack alternatives
3. Use herbs and spices rather than salt
4. Alternate fish and poultry for red meat when possible
5. Utilize whole grain pasta and bread
To find out more about dietary changes that could benefit your overall health, speak with a doctor today at Shifa4U.