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The Mediterranean Diet
The Mediterranean diet has caught a lot of attention recently, and for good reasons. This diet differs significantly from the typical western diet, and approaches health comprehensively. As health professionals, we have reviewed the literature and suggest it to those looking to make a change.
· The Mediterranean diet incorporates the basics of healthy eating and characterizes the traditional cooking style of countries bordering the Mediterranean Sea. Most healthy diets include fruits, vegetables, fish, whole grains, and limit unhealthy fats.
· A Mediterranean-style diet is associated with a variety of positive physical and mental health outcomes. In addition, there is strong evidence for the diet’s favorable influence on risk for cardiovascular disease, the most common cause of death in the United States. Due to these significant health benefits, it is of interest as a strategy for prevention of various diseases.
- Increased consumption of fruits, vegetables, legumes, nuts, and non-refined grains.
- A moderate to high intake of fish.
- Replacing butter with healthy fats
- Moderate intakes of dairy
- Using herbs and spices instead of salt to flavor food.
- Low intake of sweets.
- Limiting red or processed meats to once or twice per month
- Enjoying meals with family and friends.
- Olive oil is the main source of dietary fat.
- Daily physical exercise
- Drinking red wine in moderation (optional
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