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Mediterranean Diet: A Healthy Way of Eating
Taken in Monemvasia, Greece
May 2019

The Mediterranean diet is a popular way of eating that has been linked to improved health and longevity. It focuses on whole foods such as fruits, vegetables, whole grains, beans, nuts, legumes, and olive oil. This diet also includes lean proteins like fish and poultry, as well as low-fat dairy products like skim milk and low-fat yogurt.

The Mediterranean diet emphasizes plant-based foods and healthy fats. It encourages people to eat plenty of fruits and vegetables, whole grains, legumes, nuts and seeds. Olive oil is the main source of fat in this diet. The Mediterranean diet also includes moderate amounts of seafood and poultry. Red meat is eaten only occasionally or in small portions.

This type of eating plan has been linked to many health benefits including a reduced risk for heart disease, stroke, diabetes, obesity and some types of cancer. Studies have also found that following the Mediterranean diet can help improve cholesterol levels and reduce inflammation in the body. Additionally, this type of eating plan may help with weight loss by promoting feelings of fullness due to its high fiber content.

When following the Mediterranean diet it is important to focus on quality over quantity when it comes to food choices. Choose fresh or frozen fruits and vegetables whenever possible instead of canned goods which are often high in sodium or sugar. Whole grains such as quinoa or brown rice should be chosen over refined white breads or pastas which lack essential nutrients like fiber and B vitamins. Choose lean proteins like fish or chicken breast instead of red meats which are higher in saturated fat. Finally opt for healthy fats such as olive oil or avocados instead of butter or margarine which are high in trans fats.

Overall the Mediterranean diet is a healthy way of eating that can provide many health benefits if followed correctly. By focusing on whole foods such as fruits, vegetables, whole grains, legumes, nuts and seeds you can create meals that are both nutritious and delicious!


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