The Mediterranean DietThere are many healthy eating patterns out there to try. One that is getting a lot of attention for its potential healthbenefits, including heart health, is called the Mediterranean diet. This way of eating is based on the food culture ofthe countries that border the Mediterranean sea. These cultures use the food around them, mostly in the fields andthe sea, to supply all the nutrition they need.So, what do they eat, and why is it good for your heart? Overall, it includes eating these foods on a regular basis:Vegetables and fruits, whole grains, legumes, fish and seafood, Olive oil, nuts and seeds, lean white meat, and winein moderation. And limiting these foods: high fat dairy, including milk, red meat, potatoes, and sweets.So, most of the food choices for this way of eating are plant based whole (non-processed) foods. Fresh fruits andvegetables cooked with whole grains and beans, and seasoned with herbs, spices and citrus juices form the basis ofthis style of eating.Let’s take a closer look at why eating this way is considered healthier. Fruits and vegetables are good for everyone,and most people do not eat enough of them. By flavoring your food with herbs and spices, you cut out a lot of fat,sugar, and salt most companies use in processed food to add flavor.And by substituting olive oil for butter, other solid fats and cream, you remove a lot of the saturated fat and trans-fatin your diet.Eating less sugar, salt, and saturated fat – all steps we need to take to make healthier food choices.Eat fish twice a week and choose other lean sources of protein such as chicken and seafood. Choosing oily fish likesalmon or tuna further improves heart health. Nuts are great choices for the Mediterranean diet because theyprovide a lot of nutrition. However, they do contain a lot of fat.While it’s the good fat, they still pack a lot of calories in their smaller size. So, choose a few at a time. You’ll probablybe surprised how satisfying a few can be!Low fat dairy and cheeses are also good lean protein choices a few times a week. When it comes to red meat andsweets, it’s all portion control. When you have red meat, keep it to about 3 ounces. That’s the size of a deck of cards,or the palm of your hand.Desserts in the Mediterranean are usually fruit based. Sometimes, a piece of fruit will be all that’s needed to satisfy.So, when it comes to dessert, again portion control is key.Alcohol, especially red wine, is optional in this style of eating. And moderation is key. Remember, moderationPage 1 of 2This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness,or suitability of this video for medical decision making. For all health related issues please contact your healthcare provider.HCHA10242B EN TheMediterraneanDiet.pdf© The Wellness NetworkThe Mediterranean Dietmeans up to one drink a day for women and up to two for men. Enjoy a glass of wine with your meal.While red meat, desserts, and alcohol are allowed in moderation, highly processed foods are not a part of thisway of eating. Keep your grains whole and choose fresh, seasonal foods most of the time.Share your meals with family and friends including cooking. A big part of this way of eating is to enjoy your foodin the company of others focusing on your meal – not the TV or social media.And don’t forget to be active. Being physically active is encouraged in Mediterranean style living. So, gotogether to your local farmers market. See what is in season, choose fresh, whole non-processed ingredientsand get cooking together!Page 2 of 2This program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness,or suitability of this video for medical decision making. For all health related issues please contact your healthcare provider.HCHA10242B EN TheMediterraneanDiet.pdf© The Wellness Network
