Research has shown this style of eating reduces the risk of Heart attack, stroke, cancer and Parkinson’s disease and may also be protective against Alzheimer’s disease, fatty liver disease, Type 2 Diabetes and depression.
Key features of the Mediterranean diet include:
- Eating mostly plant based foods, such as vegetables, fruit, wholegrains, legumes and nuts
- Eating fish and poultry at least twice a week, and limiting red meat to only a few times a month
- Using herbs and spices to instead of salt to add flavor to food
- Replacing butter with more heart-healthy fats, such as olive oil
- Drinking wine in moderation with meals (optional)
The Mediterranean diet isn’t just about the types of foods you eat, it’s a whole lifestyle approach, which involves eating mindfully and in moderation, eating fresh food that is in season, getting plenty of physical activity (at least 30 minutes of moderate physical activity such as walking, running, cycling, swimming or gardening) and getting enough sleep.
Social interaction is also a key part of the Mediterranean diet – be sure to enjoy your meals with family and friends!