Mediterranean Diet
Written by: Ava Elliott, Ms, RD
The Mediterranean Diet or “Med Diet” is a pattern of eating that describes the countries surrounding the Mediterranean Sea (at least 16 countries). Overall, it is heart-healthy based on eating whole grains, whole fruits and vegetables, nutritious fats like olive oil, fish, and lower lean meat intake.¹ This eating pattern can reduce risk factors of obesity, metabolic syndrome, hypertension, diabetes and improve cardiovascular health.²
Benefits of the Med Diet include decreasing blood pressure, lowering LDL cholesterol (the type we want to be lower), and improve glycemic control to help patients with diabetes.¹ Additionally, following the Med Diet pattern can improve longevity and promote brain health.² The whole goal is to promote overall nutritious choices and include more Ultra Premium Olive Oil in your recipes. See the picture from the Journal of Internal Medicine below for a graphical representation of the Med Diet. Part of following this dietary pattern is to make lifestyle changes like adding movement into your day and spending some time outdoors.²
https://onlinelibrary.wiley.com/doi/full/10.1111/joim.13333
As you can see from the picture above, movement is at the base of the lifestyle pattern, then whole grains like breads, rice, popcorn, and oatmeal (to name a few). There is a focus on plant foods like fruits and vegetables. Furthermore, consuming beans and legumes like chickpeas, edamame is part of this eating pattern. A great source of nutritious fats to include in your diet comes from Olive Oil, avocados, nuts, and fatty fish. Finally, dairy and meat are near the top of the pyramid and can be consumed moderately.
Tip: A budget friendly option to fresh produce is canned fruits and vegetables and frozen produce. Frozen fruits and vegetables are just as nutritious³ as fresh, and can be stored in the freezer for a few months.
Since olive oil is the superstar of fat in the Med Diet, we want to encourage you to shop our wide variety of Ultra Premium Olive Oil. Fats provide our bodies with balancing hormones, regulating blood sugar, improving blood cholesterol, decreasing inflammation, and so much more! Don’t forget to consume all your macros like carbs, protein, fats during the day. Keep in mind that it is about your overall balance of eating and a pattern over time. Our Olive Oil will keep you on track and maintain a healthful lifestyle!
References:
- The Mediterranean Diet. Academy of Nutrition and Dietetics. Updated 2023. Accessed July 28, 2023. https://www.eatrightpro.org/news-center/practice-trends/the-mediterranean-diet
- Guasch-Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021; 290(3): 549-566. doi: 10.1111/joim.13333
- Hayes K. 5 Reasons to Eat Frozen Fruits and Veggies. AARP. Published August 11, 2017. Accessed July 28, 2023. https://www.aarp.org/health/healthy-living/info-2017/are-frozen-vegetables-fruits-better-than-fresh-fd.html