Healthy Living Class - Mediterranean Diet

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Frequently Asked Questions

How do I get started on the Mediterranean diet?

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Quinoa, oat groats, and millet can be substituted for refined grains. To add flavor and nutrients to meals, healthy fats like olive and sesame need to be used in the meal preparation. Finally, seasonings, including garlic, oregano, basil, and turmeric, are all good additions to meals and will help reduce the need for added sugar or salt!

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet relies mainly on plants. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. You can choose to avoid these protein sources if you are a vegetarian/vegan. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

What foods are not permitted on a Mediterranean-style diet?

The Mediterranean diet does not include certain food groups such as processed foods and unhealthy fats. Certain foods are not recommended to be eaten in order to retain the health-benefits associated with this eating pattern. Although these foods are fine to eat occasionally, they can cause problems for your health if you eat them regularly.

Whole-grain bread and starches, such as white bread, sugary cereals, and other highly processed baked goods, are forbidden on a Mediterranean eating plan. These items are quickly absorbed into your system as sugars and may lead to blood sugar spikes that cause weight gain over time. They also lack vitamins and minerals as compared to whole grains like quinoa and millet.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

Red meats and processed meats are not recommended for Mediterranean-style meals. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. The association of nitrates in processed lunchmeat may lead to increased cancer risk. Dairy products should not be eaten regularly because some cheeses contain a lot of saturated fats. Other than feta, feta is low in saturated fat.

According to nutrition experts, fish should not be eaten more than three times per week.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal can be included in the Mediterranean Diet. Oats are whole grains and can provide good sources of dietary fibre and minerals like iron or magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal is also versatile and can help make a healthy breakfast. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

Statistics

• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)

External Links

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet - NEJM

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• Mediterranean Diet

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is a great way of improving your overall health, and quality of living. This eating style emphasizes healthy fats and whole grains, legumes and fresh fruits, vegetables, in daily meals. This eating style can have many health benefits, including better blood lipids and glucose control, lower risk of certain cancers and better cardiac health, better weight management, and enhanced cognitive function. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Start swapping high-calorie snacks like chips for nutrient-dense vegetables such as hummus appetizers or other traditional greens or beans dishes.
2. Learn how spices and other ingredients can be used to enhance the variety of your diet.
3. Consider incorporating grains, legumes and high-fiber products that can improve your appetite after meals.
4. To get more nutrition, include moderate amounts yogurt, cheese, or milk throughout the day.
5. Olive oil is a better cooking fat than traditional oils.
6. Finally, occasionally enjoy a red wine to complete the Mediterranean experience.

You can adopt Mediterranean eating habits with effort and time. This will allow you to enjoy your food while also gaining potential health benefits. Combined with regular averagely vigorous physical activity, one could see even more significant increases in short-term results along with long-term positive impacts on body composition and overall status/health benefits, including chronic disease prevention.

Resources:

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