Rebecca Mueller, RD for Clearly Brand
According to a U.S. News and World Report study, the Mediterranean Diet has stood the test of time for being a universally beneficial eating plan for long-term health. The Mediterranean Diet focuses on consuming food high in omega-3 fatty acids like olive oil, nuts, hearty grains, fish, legumes, vegetables, and fresh fruit. All of these foods offer cardiovascular benefits while also helping balance blood sugar, decreasing the risk of Type 2 diabetes. One of the core principals of a Mediterranean Diet is physical activity and a positive sense of community. Some doctors are even known to recommend this eating plan for patients with anxiety and depression. Enjoying increased amounts of vegetables and fresh fruit can help improve your mood and promote digestive health.
One of the biggest differences between a standard American diet and the Mediterranean Diet is the amount of red meat and vegetables that is encouraged. A base protein for the Mediterranean diet is fish and legumes served with a variety of seasonal veggies. While some red meat is consumed it’s not typically an everyday option. The additional omega-3s and nutrients from daily vegetables and fish help those on the Mediterranean diet have a reduced cancer risk. If you desire to improve your eating plan it might be wise to adopt a few principals from the Mediterranean Diet.
A Mediterranean Meal Plan For A Day
Breakfast: 2 egg omelet with 1 cup of sautéed vegetables.
Lunch: Avocado toast on whole grain bread topped with tomatoes. 1 cup of berries.
Snack: 1/4 cup olives and 2 Tablespoons raw almonds.
Dinner: 6 oz of salmon served over mixed greens with feta and tomatoes.