Nutrition Month: The Mediterranean Diet
March is National Nutrition Month! It’s time to focus on the nutritional aspect of a healthy and balanced lifestyle. When it comes to nutrition advice there are many different popular diet plans. You may have heard about the Mediterranean diet in the news or read about it in a trendy magazine. What makes it so special anyway? Is it actually healthy or just another fad diet? Let’s dive into the Mediterranean diet and see if it’s right for you.
Origins and Research
The Mediterranean region, which includes Greece, Italy, Spain, France, and parts of North Africa, has a mild climate conducive to growing various crops. This includes olives, grapes, nuts, and local vegetables, which are key to the Mediterranean diet. The diet reflects the natural bounty of the land, where plant-based foods and grains are staples, and olive oil is the primary fat source.
Recently, the Mediterranean diet has become associated with numerous health benefits and has been promoted worldwide by organizations like the World Health Organization (WHO). Its emphasis on whole grains, fruits, vegetables, fish, legumes, and healthy fats became a model for healthy eating, with particular attention to preventing heart disease, obesity, stroke, high cholesterol, and diabetes. “In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia compared with those who had the least healthy diets. The Mediterranean and DASH diets have been proven to boost brain health as well as improve heart health” (heart.org).
Research like this has led to the global recognition of the Mediterranean diet as a healthy way of eating.
Bottom Line
The Mediterranean diet includes the major food groups for a balanced plate and can be easily followed with what you typically find in a grocery store. Do your research when you hear about a new health trend before diving in and spending time or money on something that may not be right for you. Keep moderation in mind and that a healthy diet is only a piece of the puzzle. A healthy lifestyle includes socialization, good sleep, and plenty of exercise. Always consult your care team before making major lifestyle changes such as starting a new diet.
Resources
“What Is the Mediterranean Diet?” www.Heart.org, 15 May 2024, www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet.
https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
https://foodinsight.org/what-is-the-mediterranean-diet/
https://applications.emro.who.int/dsaf/emropub_2011_1274.pdf