The Mediterranean Diet- Client Information

Client Information Sheet- The Mediterranean Diet.

What is the Mediterranean Diet?

First publicized in 1945 by the American scientist Ancel Keys stationed in Pioppi, Italy, the Mediterranean diet is a modern nutritional recommendation originally inspired by the traditional dietary patterns of Greece, Southern Italy, and Spain. It’s been named the world’s healthiest diet; the Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean sources of protein—over red meat, which contains more saturated fat. Red wine is consumed regularly but in moderate amounts.

Are there any health benefits?

Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease

Food is a huge part of the diet, but don’t overlook the other ways the Mediterranean’s live their lives. When they sit down for a meal together they don’t sit in front of the television or eat in a rush; they sit down for a relaxed, leisurely meals with company, which may be just as important for your health.

How do I follow The Mediterranean Diet?

It gained widespread recognition in the 1990s and has proved to be beneficial for health and wellbeing. Below are eight tips on how to incorporate a Mediterranean-style to your diet.

Replace butter with healthy fats, such as olive oil
Swap red meat for chicken, turkey, fish, beans and nuts
Eat a variety of vegetables. Aim for 3-8 serves a day
Help yourself to whole grain pasta, rice, bread and other whole grains, such as quinoa
Snack on nuts, seeds and low-fat cheese instead of processed snacks
Enjoy fresh fruit for dessert
Drink Moderate amounts of alcohol and include red wine
Use herbs and spices instead of salt to flavour foods.

Don’t forget about physical activity..

Those living on Greek islands don’t enjoy good cardiovascular health just by eating differently; they walk up and down steep hills to tend to their garden and animals, often living off what they can grow themselves. Physical labor plays a large role.

Healthiest Regards,



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