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Future Health

Mediterranean Diet

April 9, 2018 

Many diets require you to cut out food groups which can be tough for most people. On the keto diet, you cannot have more than a few carbohydrates a day – like Atkins. The paleo diet requires that you eat unprocessed foods (like a cavemen) and no dairy. What about those who don’t want to cut out an entire group? Can we have a healthy diet while eating everything in moderation? Of course. If you want to go a little healthier try the Mediterranean diet.


As you have probably guessed by the name, the diet mimics foods from the Mediterranean countries like Greece and Italy. The Mediterranean diet promotes portion control while eating fruits, vegetables, whole grains, healthy fats, plenty of fish, limiting red meat, red wine in moderation, and exercise.


Studies on this diet have shown that by eating like those who live in the Mediterranean you can:

  • Lengthen your life
  • Improve brain function
  • Defend from chronic disease
  • Fight certain cancers
  • Lower risk of heart disease
  • Protect from diabetes
  • Aid in weight loss and management
  • Improve eye health
  • Improve rheumatoid arthritis
  • Fight against Parkinson’s
  • Fight against Alzheimer’s disease


(Links to articles on studies here)


If you’re interested in starting the Mediterranean diet, here are some things you can do:

  • Eat vegetables all day long
  • Eat more fish
  • Use olive oil and stay away from butter and margarine
  • Use whole grains
  • Snack on nuts
  • Have fruit for dessert instead of processed sweets
  • Drink red wine in moderation
  • Drink lots of water
  • Walk when you can and as much as you can

To view the Mediterranean diet pyramid, click here.


As always, with any diet you should consult your doctor to figure out which diet is best for you. Enjoy!