Mediterranean diet: A simple guide to eating for better health | Fusion - WeRIndia

The Mediterranean diet is a proven, heart-healthy eating pattern based on the traditional diets of countries bordering the Mediterranean Sea.

It emphasises whole, plant-based foods and healthy fats, offering protection against chronic diseases like heart disease and diabetes.

The diet focuses on natural, nutrient-rich foods that support overall health:

• Eat a variety of colours and types daily.
• Almonds, walnuts, sunflower, and pumpkin seeds offer healthy fats and protein.
• Lentils, chickpeas, black beans, and kidney beans are fibre-rich.
• Choose quinoa, brown rice, whole wheat bread, and pasta over refined grains.
• Eat regularly, especially fatty fish like salmon or sardines.
• Use extra-virgin olive oil, avocado oil, and nut oils instead of butter or margarine.

To follow the Mediterranean diet, reduce or limit these foods:

• Chips, sodas, and packaged snacks
• White bread, white rice, and sugary pastries
• Bacon, hot dogs, sausages, and deli meats
• Salted snacks, canned soups, and instant noodles
• Red meat, butter, coconut oil, and processed cheese

Health Benefits of the Mediterranean Diet

• Helps lower blood pressure, cholesterol, and blood sugar.
• Linked to better sleep quality and faster sleep onset.
• Anti-inflammatory foods may lower the risk of certain cancers.
• Improves mood and may protect against depression and cognitive decline.
• Supports blood sugar regulation and reduces the risk of type 2 diabetes.
• Helps prevent weight gain and promotes long-term healthy weight.

You don’t need to change everything overnight. Start with small, manageable steps:

• Start by adding more fruits and vegetables to your daily routine.
• Snack on fresh fruit or include steamed vegetables like broccoli or carrots with your meals.
• Gradually replace refined grains by choosing whole grain options such as brown rice or whole wheat bread instead of white rice or white bread.
• Use extra virgin olive oil in place of butter for cooking to reduce saturated fat intake.
• Also, try to cut back on red meat by including more fish or plant-based proteins in your meals.

The Mediterranean diet is more than a diet; it’s a long-term lifestyle that’s flexible and easy to follow.

Small changes made over time can lead to better health, improved energy, and long-lasting habits.

Image Credit: Scanfers, CC BY-SA 4.0, via Wikimedia Commons

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