PrognoHealth – Corporate Health & Wellness Specialist
Mediterranean Diet – A healthy way to eat
There are a lot of articles these days about the Mediterranean Diet. A Mediterranean Diet refers to a way of eating that is traditional in the Mediterranean countries. But no need to travel so far; just visit the local supermarket to discover its delicious flavors and fresh foods.
Studies have found that a Mediterranean-style diet is good for the heart, weight & overall health. A Mediterranean diet emphasizes primarily plant-based foods (fruits & vegetables), whole grains, nuts, whole-grain bread, olive oil, and seafood. The diet stresses being physically active. The focus is not on limiting total fat consumption, but rather on choosing healthier types of fat by:
• Replacing butter with healthy fats, such as olive oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to not more than a few times a month
• Eating fish and poultry at least twice a week
• Replacing alcohol with red wine (in moderation)
Simple Steps to a Mediterranean Diet
• Eat lots of vegetables. A varIety, of plant foods, should constitute most of your meals. They should bemnimaHy processed fresh and whole are the best.
• Minimize meat Intake —eat smaller amounts and fewer times a month.
• Always have breakfast. Start your day with fiber-rich foods such as fruit and whole grains that make you feel full for hours.
• Eat seafood twice a week. Seafood is rich in heart-healthy and omega-3 fatty acids.
• Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, and sunflower seeds.
• Enjoy some dairy products. Eat plain yogurt and small amounts of a variety of cheeses.
• For dessert, eat, fresh fruit, instead of Ice cream, cookies, or sweets.
• Drink water regularly throughout the day, at least 3 liters.
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