Hi friends! I hope your Tuesday is off to a great start. Today we’re talking “my least favorite word ever: diet.” But don’t be scared off, we’re talking about it in a good way!
During my internship at the Mayo Clinic, much of my time was spent studying the Mediterranean Diet. I hosted presentations, attended health fairs, and created several educational pieces touting the benefits of the diet. I guess you could say I became the “resident intern expert” regarding all things Mediterranean Diet.
Whenever anyone asks me which “diet” I recommend, I usually first tell them that I am not a fan of the word “diet,” but if I have to give them a specific answer, then it is definitely the Mediterranean Diet. I support this diet because through my studying, I have found it to be the most sustainable, balanced and supported by research.
So that is my Tip of the Week Tuesday: If you’re going to follow a diet, follow the Mediterranean Diet.
For those of you that don’t know what the Mediterranean Diet entails, it includes the following:
- High intake of vegetables, legumes, fruits, nuts, and unrefined grains
- Regular use of unrefined olive oil
- Low intake of saturated fats such as butter
- Moderate intake of lean fish and poultry
- Low-to-moderate intake of dairy products (cheese and yogurt)
- Low consumption of eggs (0-4/week)
- Moderate intake of red wine (up to one five-oz. glass per day for women, and up to two five-oz. glasses per day for men)
- Decreased risk of developing coronary heart disease (CHD)
- Provides disease fighting antioxidants
- Helps lower bad cholesterol (LDL)
- whole-grains, fruits and low-fat/fat-free dairy (or a non-dairy sub) for breakfast
- veggies and fish for lunch
- vegetable based dishes (think veggie soup, veggie stir-fry, etc.), whole-grains, olive oil and a glass of red wine with dinner (not to say that you should start drinking alcohol if you don’t already consume it)
- fresh fruit for dessert