Mediterranean Diet Food List
About the Author:
Heather Topham Wood
Heather Topham Wood is a seasoned writer whose work has appeared in numerous publications, including USA Today, Gadgetell, Feel Rich and Step in Style. Heather is a published novelist with six Amazon bestsellers and a contract through Crescent Moon Press. She holds a bachelor’s degree in English from TCNJ.
It’s no secret that what you eat plays a key role in your health, and the quality of your diet can make the difference between feeling drained, fatigued and facing a high risk of disease vs. feeling energetic, happy and on track for a long, healthy life. The Mediterranean diet, which puts an emphasis on healthy fats and unprocessed foods, offers several nutritional and health benefits and provides a flexible and easy-to-follow way to stay healthy. It incorporates healthy foods from every food group, so you can easily stick to the diet while eating nutritious fare you love.
Mediterranean Diet and Health
Following the Mediterranean diet helps your waistline and your overall health. It lowers the risk of cardiovascular disease and protects you from type-2 diabetes, and foods you’ll eat on the diet — like fruits, vegetables and whole grains — also help you maintain a healthy weight. The Mediterranean diet also keeps your mind sharp as you age. Many people experience a decline in cognitive function — which includes learning, memory and problem-solving — as they age. But people who follow the Mediterranean diet tend to experience a slower rate of cognitive decline, explains Harvard Medical School. The bottom line: Following the Mediterranean diet helps keep your body and mind healthy as you age so that you can maintain the healthy, active lifestyle you enjoy.
Nutritious Fruits and Vegetables
Fruits and veggies form the basis of the Mediterranean diet, and you’ll eat seven to 10 servings per day. These foods are relatively low in calories, so they can work well in calorie-controlled diet and offer essential nutrients like vitamin C, vitamin A and magnesium needed for overall health. Eating more fruits and veggies not only reduces your risk of cardiovascular disease, but it may help keep your bones strong as you age, according to the Linus Pauling Institute.
Go for a rainbow of produce to meet your daily needs. Pick up dark green veggies like kale, broccoli, romaine lettuce, spinach and brussels sprouts, plus orange and red produce like mangoes, oranges, red peppers, carrots, strawberries and watermelon. Add more variety with white produce, like mushrooms, plus purple and blue fare like grapes, blueberries, blackberries, plums and eggplant.