Mediterranean Diet

What is the Mediterranean diet?

  • The Mediterranean diet is not a “diet”, but an overall pattern of eating that can be adapted to many different styles, cultures, and budget levels.
  • The main focus is to get back to the basics. Cook your own food with whole, minimally processed ingredients as often as you can.

Benefits of the Mediterranean diet

  • Cardiovascular System (heart, brain & arteries): Can lower the risk for developing heart disease, and can also help lower blood pressure levels and blood cholesterol levels.
  • Diabetes: Can improve blood sugar control, which lowers your risk of developing Type 2 Diabetes, and can help improve blood sugar control for those living with pre-diabetes or Type 2 Diabetes.

Foods to include more often

  • Fruits and vegetables, such as apples, carrots, bananas, broccoli, cabbage, melon, pear, squash, beets, collard greens, chard, okra, turnip, and many more.
  • Whole grains, such as brown rice, whole grain bread, whole grain pasta, quinoa, amaranth, sorghum, millet, buckwheat, barley, and couscous.
  • Nuts & seeds, such as almonds, walnuts, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, peanuts, pecans, pili nuts, pine nuts, pistachios, sunflower seeds, tiger nuts, Baru nuts, and many more.
  • Legumes, such as chickpeas, all types of beans, peas, lentils, lupins, and many more.
  • Fish, such as salmon, mackerel, shrimp, bassa, cod, arctic char, pollock, haddock, and many more.
  • Olive oil.

Foods to include in moderation

  • Poultry, such as chicken and turkey.
  • Low-fat dairy, such as milk, cheese, and yogurt.
  • Eggs.
  • Red Wine.

Foods to limit

  • Red meat, such as beef, pork, lamb, and goat.
  • Fruit juices.
  • Commercial sweets and pastries.
  • Highly processed foods.

What are minimally processed foods?

  • Minimally processed foods are foods as close to their original forms as humans can eat (ie. steel-cut oats, whole grain bread etc.).

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