This May Let’s Eat the Mediterranean Way!

Are you getting sick and tired of the same old meals you’ve been preparing at home? Switch it up this May and eat the Mediterranean way! The entire month of May celebrates National Mediterranean Diet Month. The aim is to highlight the vibrant and robust foods of the Mediterranean, the numerous health benefits of this particular way of eating, and how to properly execute it at home. So, grab your hummus, feta cheese, and olive oil, and enjoy!

So, what exactly is the Mediterranean diet? The Mediterranean diet is a way of eating based on the traditional foods and cooking methods of Mediterranean countries like Greece and Italy. While there is no one definition for the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, legumes, nuts, seeds, and olive oil.

4 Important Health Benefits of The Mediterranean Diet

This way of eating is so special because of the number of health benefits that research has identified. In fact, according to the Dietary Guidelines for Americans, the Mediterranean diet is one of the healthiest ways to eat!

1. Reduces heart disease and stroke risk. One of the foundations of the Mediterranean diet is limiting the consumption of foods like refined bread, processed foods, and red meat, all of which, when eaten in excess, can increase your chances of heart disease and stroke! Therefore, limiting these foods and replacing them with lots of fruits, vegetables, whole grains, and healthy fats makes your hearts very strong and happy!

2. Prevents cognitive decline. The Mediterranean diet has been seen to improve cholesterol, blood sugar levels, and overall blood vessel health which, can help prevent cognitive illnesses like Alzheimer’s and dementia.

3. Maintains stable blood sugar levels. Another important component of the Mediterranean diet is eating foods high in fiber. Foods that are rich in fiber, like whole grains, aid in slowing digestion which prevents after meal blood sugar spikes.

4. Increases longevity. By reducing your risk for the mentioned diseases like heart disease, Alzheimer’s, dementia, type 2 diabetes, and more, you’re reducing your risk of death at any age by about 20%!

Basics of the Mediterranean Diet

Think you want to give the Mediterranean diet a try? Here are the six basics you need to know:

Think lots of fruits and vegetables.This is the main event of each meal! Load your plate up with a variety of fruits and vegetables to ensure a balance of vitamins, minerals, and antioxidants. The goal should be to eat 7 to 10 servings a day of fruits and vegetables!

Moderate consumption of dairy products.This includes things like eggs, skim milk, cheese, and yogurt.

Varied protein sources. Protein sources in the Mediterranean diet include both vegetarian-based and animal-based. Vegetarian-based protein sources include legumes and beans like chickpeas and peas. Animal-based protein sources include poultry like chicken, and fish like salmon, tuna, mackerel, and herring. These proteins are excellent sources of omega-3 fatty acids, which are great for reducing cardiovascular risk and improving overall health!

Eat red meat only rarely. Red meat is high in saturated fat which can be a problem if consumed in excess. The Mediterranean diet recommends limiting the intake of red meat and instead choose other protein sources such as poultry, fish, and plant-based proteins.

Fats, fats, fats. In the Mediterranean diet, there is an emphasis on monounsaturated and polyunsaturated fats, which are both healthy fats! This includes things like olive oil, avocado, nuts, and peanut butter.

Limit intake of sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.

Sit down and enjoy meals with others. The Mediterranean diet is not just a way to eat, it is a lifestyle. It is encouraged that everyone shares mealtime with family and friends. And what better way to connect with your loved ones than with a delicious meal!

During May, experiment with the way you’re eating and give the Mediterranean way a try! The Mediterranean diet is truly the best of both worlds, flavorful foods that are good for your body.

Your Turn to Take Action: How will you celebrate National Mediterranean Diet Month? Let me know in the comments below.