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Benefits of the Mediterranean Diet and what foods to focus on

Wednesday, February 16, 2022 11:42 AM

The Mediterranean Diet was been getting a lot of attention recently and for really good reasons.  Recent research has linked this popular way of eating to a longer lifespan as well as having an associaton with a lowered risk of type 2 diabetesheart disease, and age-related memory decline.  The foods that make up this way of eating include:

Veggies 

Fruits 

Whole Grains 

  • Barley
  • Buckwheat
  • Corn
  • Millet
  • Oats
  • Whole wheat
  • Whole grain bread
  • Whole grain pasta
  • Whole grain rice

Legums

  • Cannellini beans
  • Chickpeas
  • Fava beans
  • Kidney beans
  • Lentils
  • Split peas

Healthy Fats

  • Almonds
  • Cashews
  • Hazelnuts
  • Olives
  • Pine nuts
  • Pistachios
  • Sesame seeds
  • Tahini
  • Walnuts

Fish (Seafood)

  • Clams
  • Crab
  • Eel
  • Flounder
  • Herring
  • Lobster
  • Mackerel
  • Mussels
  • Octopus
  • Oysters
  • Salmon
  • Sardines
  • Sea bass
  • Shrimp
  • Tuna

Herbs and Spices

  • Anise
  • Basil
  • Bay leaf
  • Chiles
  • Cloves
  • Cumin
  • Garlic
  • Lavender
  • Marjoram
  • Mint
  • Oregano
  • Parsley
  • Pepper
  • Rosemary
  • Sage
  • Sumac
  • Tarragon
  • Thyme

Specific examples of foods to limit on a Mediterranean Diet include:

  • Alcohol, other than red wine in moderation
  • Bacon
  • Candy
  • Commercial baked goods
  • Fast food
  • Frozen pizza
  • Ham
  • Hotdogs
  • Lunch meat
  • Pepperoni
  • Processed cheese
  • Refined oils
  • Sausage
  • Soda and sugary drinks
  • White bread
  • White pasta
  • White rice

Cynthia Sass, MPH, RD wrote even more about this way of eating in this article https://www.health.com/diets/mediterranean-diet/mediterranean-diet-food-list so please check refer to it and if you need any help bringing this way of eating into your diet know that Better Body Clinical Nutritoin is here to help.