Mediterranean Diet
Registered Dietitian Nutritionists usually do not “promote” diets but the Mediterranean diet is different as it is not your typical trendy diet that restricts food groups. Instead, it promotes healthy lifestyle practices by encouraging plant-centered eating with less processed foods, regular physical activity, and social connections. The diet is associated with a lower risk for developing cancer when compared to diets of people who usually eat more meat, refined grains, and sweets.
The Mediterranean diet includes foods traditionally consumed around the Mediterranean Sea from regions of Southern Europe, parts of northern Africa, and southwestern Asia. Plant-based diets can be low in calories when portions are kept in check, reducing the risk of becoming overweight or obese.
Key components of the Mediterranean diet include:
- Daily consumption of vegetables, fruits and whole grains and plant-based fats (extra virgin olive oil, nuts, seeds)
- Moderate portions of low-fat dairy products (low-fat and low added sugar yogurt)
- Limited intake of red meat (beef, veal, pork, and lamb), the traditional diet recommends only 2 times per month
- Aim for at least 2 servings (3-5 ounces) of fish or seafood per week
- Weekly intake of 3 or more servings (1/2 cup) of legumes or beans. Examples of legumes include split peas and lentils.
- Choose the white meat from poultry and turkey
- Use of fresh herbs and spices to flavor foods
- Daily consumption of water
- Include regular physical activity
Foods to limit on a Mediterranean diet include:
- Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
- Refined grains: white bread, pasta, tortillas, chips, crackers
- Trans fats: found in margarine, fried foods, and other processed foods
- Processed meat: processed sausages, hot dogs, deli meats, beef jerky
- Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
The Mediterranean Diet was the Best Overall Diet in 2023, 2022, 2021, 2020, 2019, and 2018, according to U.S. News & World Report.
In 2023, the Mediterranean Diet was also ranked #1 Best Plant-Based Diet, Best Diet for Bone and Joint Health, and Best Diet for Healthy Eating. It was also ranked the #2 Best Heart-Healthy Diet and #2 Best Diet for Diabetes.
So if you are looking for more Information on the Mediterranean diet, please schedule an appointment with our Registered Dietitian Nutritionist (Sharon), at (252) 364-2806 or www.kptonline.com.
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Mediterranean Diet
Registered Dietitian Nutritionists usually do not “promote” diets but the Mediterranean diet is different as it is not your typical trendy diet that restricts food groups. Instead, it promotes healthy lifestyle practices by encouraging plant-centered eating with less processed foods, regular physical activity, and social connections. The diet is associated with a lower risk for developing cancer when compared to diets of people who usually eat more meat, refined grains, and sweets.
The Mediterranean diet includes foods traditionally consumed around the Mediterranean Sea from regions of Southern Europe, parts of northern Africa, and southwestern Asia. Plant-based diets can be low in calories when portions are kept in check, reducing the risk of becoming overweight or obese.
Key components of the Mediterranean diet include:
- Daily consumption of vegetables, fruits and whole grains and plant-based fats (extra virgin olive oil, nuts, seeds)
- Moderate portions of low-fat dairy products (low-fat and low added sugar yogurt)
- Limited intake of red meat (beef, veal, pork, and lamb), the traditional diet recommends only 2 times per month
- Aim for at least 2 servings (3-5 ounces) of fish or seafood per week
- Weekly intake of 3 or more servings (1/2 cup) of legumes or beans. Examples of legumes include split peas and lentils.
- Choose the white meat from poultry and turkey
- Use of fresh herbs and spices to flavor foods
- Daily consumption of water
- Include regular physical activity
Foods to limit on a Mediterranean diet include:
- Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
- Refined grains: white bread, pasta, tortillas, chips, crackers
- Trans fats: found in margarine, fried foods, and other processed foods
- Processed meat: processed sausages, hot dogs, deli meats, beef jerky
- Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
The Mediterranean Diet was the Best Overall Diet in 2023, 2022, 2021, 2020, 2019, and 2018, according to U.S. News & World Report.
In 2023, the Mediterranean Diet was also ranked #1 Best Plant-Based Diet, Best Diet for Bone and Joint Health, and Best Diet for Healthy Eating. It was also ranked the #2 Best Heart-Healthy Diet and #2 Best Diet for Diabetes.
So if you are looking for more Information on the Mediterranean diet, please schedule an appointment with our Registered Dietitian Nutritionist (Sharon), at (252) 364-2806 or www.kptonline.com.
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Facebook
Twitter
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