Switch to the Mediterranean Diet and Lifestyle

Switch to the Mediterranean Diet and Lifestyle

More than a diet, what is frequently referred to as the Mediterranean Diet is actually a lifestyle. A switch to this lifestyle may make you healthier and happier.

Health Benefits of the Mediterranean Diet

The Mediterranean Diet is high in plant foods and monounsaturated fats, featuring foods such as fresh vegetables, nuts, and whole grains. Fish and poultry round out the diet that provides health sustaining vitamins, minerals, and antioxidants. The Mediterranean lifestyle includes physical activity and leisurely meals. The quality of the food is what is important, not the amount on the plate.

Research has shown that a switch to this type of lifestyle may increase the longevity of life and reduce the risk of chronic diseases, such as cancer, cardiovascular disease and even Alzheimer’s. An added benefit may be the loss of some unwanted pounds.

Make the Switch ot the Mediterrranean Diet and Lifestyle

Follow these tips to effectively adopt the Mediterranean Diet:

  • Plan your meals ahead. Instead of planning meals around meat, plan your meals around vegetables, legumes and whole grains.
  • Buy fresh seasonal products. Search out foods that are grown locally.
  • Try to eat 7 to 10 servings of fresh vegetables and fruit each day.
  • Incorporate fresh fish and poultry into your meals twice a week. Limit the amount of red meat you eat to less than once a week. When you are splurging on red meat, select lean, non-fatty cuts.
  • Keep healthy snack foods handy. Although nuts are high in calories, a handful a day of almonds, cashews, or pistachios will satisfy hunger while being healthy and easy to transport. Carrots, apples, and bananas offer the same advantages.
  • Use whole grain breads and pastas.
  • Use olive oil or canola oil instead of butter in cooking and as a dip for breads. Look for “extra-virgin” or “virgin” olive oils, which are the least processed and contain the most health advantages.
  • Rather than using salt, experiment with fresh herbs and spices for seasoning.

To gain all of the benefits that bless those living along the Mediterranean coast, adopt the Mediterranean lifestyle:

 

  • Get plenty of physical activity. Everyone should have at least 30 minutes of physical activity every day. If your occupation is not physical, try taking a walk or bike ride. For those who enjoy it, the gym is an excellent option with a variety of physical activities.
  • Schedule in time to eat. In the Mediterranean lifestyle, meals aren’t eaten on the run or standing at a breakfast bar. They are leisurely affairs. Set the table. Turn off the TV. Pay attention too your senses as you eat. Enjoy the food and the company that you are eating with.
  • Have one glass of red wine a day.

As you can see, it is quite easy and pleasurable to switch to the Mediterranean diet and lifestyle.

Categories: Nutrition, Weight Loss