Combine a small portion with whole grains and vegetables for a balanced meal. And there is even stronger evidence that drinking more than what is considered moderate can have devastating health consequences, including an increased risk of cancer. Connect health centers with additional resources to help facilitate the work. Counselors working with patients on implementing the Med-South program begin by asking what patients want to change and how they feel most comfortable starting. While studies on the Med-South lifestyle program continue, Samuel-Hodge said her team has already learned lessons that could help public health workers in other regions to implement similar programs that cater to the palates of local communities.
But following the Mediterranean diet involves more than simply eating a checklist of foods. Use Seafood Watch recommendations to help determine the best choices for the environment and your health—including which fish tend to carry more mercury. Canned and frozen are great options that last much longer than fresh, while offering the same nutritional benefits. Fatty fish like salmon, mackerel, tuna and herring are just a handful of the fish you’ll find in the Mediterranean diet. These fish contain high doses of omega-3 fatty acids, which help reduce inflammation and improve cholesterol levels. Plus, if you don’t have access to fresh fish, canned versions of these fish are equally nutritious, quicker to prepare and last much longer in your pantry.
When she’s not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. These types of foods are often linked to various health issues like heart disease and type 2 diabetes. They tend to be high in unhealthy fats, sugars and sodium, which contributes to poor health. Developed by Dr. Alice Ammerman, Dr. Thomas Keyserling, Samuel-Hodge and other colleagues, the Med-South diet melds Mediterranean eating patterns with traditional dishes from the Southeastern United States. Think healthier hush puppies, entrees that are baked or cooked on a stovetop instead of deep-fried, and vegetables cooked in olive oil rather than lard.
Skip the Added Sugar (Most of the Time)
Provide patient-centered care to understand where clients are starting on their journey. AARP is a nonprofit, nonpartisan organization that empowers people to choose how they live as they age. Kimberly Goad is a New York-based journalist who has covered health https://unimeal-review.com/trustpilot/ for some of the nation’s top consumer publications. Her work has appeared in Women’s Health, Prevention, Health and Reader’s Digest.
However, you should not drink if you have a condition where alcohol would cause harm, including liver disease, a history of alcohol misuse or pregnancy. If you don’t drink, there is no need to start drinking to follow the Mediterranean diet. Although the higher cost of fresh produce can be challenging, Samuel-Hodge said there is often a way to make it work.
Fruits & Vegetables
Look for a registered dietitian or registered dietitian nutritionist (RDN). People in these occupations must usually have a four-year college degree plus 900 to 1,200 hours in a dietetic internship through an accredited program. They must also pass a dietetics registration exam and meet continuing professional education requirements. Some RDNs are certified in a specialized area, including pediatric nutrition, sports dietetics, nutrition support or diabetes education. Additionally, the Mediterranean diet does allow for the consumption of a moderate amount of wine.
Public Health Lessons Learned From the Lifestyle Program
Highly-processed foods are not regularly consumed as part of the Mediterranean diet. When possible, try to choose foods with just whole-food ingredients like nuts, legumes or whole grains like oats and bulgur. Whole foods also include fruits, vegetables, fish and healthy plant-based oils like olive oil. The Oldways Preservation Trust is a nonprofit that has developed eating plans based on the traditional diets of several global regions. Called “heritage diets,” these ways of eating share a common emphasis on fruits, vegetables, whole grains, herbs and spices. Emphasis is on shopping for fresh foods, preparing meals at home and eating with others to enjoy the social and relationship aspects of food.
Mediterranean diet: Foods to eat, health benefits and how to get started
You may experience some discomfort – stomach upset, gas, bloating and light-headedness – when you start to eat this way. If the Mediterranean diet is a big change from your usual way of eating, you may want to start slowly. If your heritage is Northern European, you may also want to explore the Nordic diet. This way of eating has quite a bit in common with the Mediterranean diet, with an emphasis on fish, plant-based foods and whole grains. 12 Although canola oil is recommended instead of olive oil, you can use olive, avocado or coconut oil if you are avoiding seed oils. The Med-South program has been well received by patients who have adopted it and has proven to effectively reduce blood pressure and improve short-term weight loss.
How to Follow A Mediterranean Diet Pattern
These are some of the most common chronic health conditions affecting Americans. Evidence also suggests it may also improve cognition among older adults. Unlike the trendy diets that gain popularity as ways to quickly lose weight, the Mediterranean diet offers advantages beyond weight loss.
- Think healthier hush puppies, entrees that are baked or cooked on a stovetop instead of deep-fried, and vegetables cooked in olive oil rather than lard.
- Swap butter most of the time for heart-healthy fats like plant-based oils high in unsaturated fat to help lower your cholesterol and improve your heart health.
- Enjoy yogurt, too, but choose plain, fermented and Greek when possible.
- But they’re also high in calories, so it’s important to watch portions.
- While the jury is still out due to the evidence being mixed, there is some evidence that a small amount of red wine per day may have heart health benefits, especially when consumed with a meal, per a 2024 study in the European Heart Journal.
- Called “heritage diets,” these ways of eating share a common emphasis on fruits, vegetables, whole grains, herbs and spices.
What Are the Mediterranean Diet’s Health Benefits?
Whole grains are a mainstay of the Mediterranean diet and boast a range of benefits from helping to lower cholesterol to helping stabilize blood sugars and promoting healthy weight maintenance. Part of developing the Med-South program involved cataloging nearby resources related to eating, physical activity, medication assistance and other wellness resources that could help support behavior changes. Have community health workers deliver the program to improve accountability and lower cost.
“There are all of these benefits, and if you look at all the chronic conditions unimeal reviews trustpilot that really plague the U.S. population, diet is one of the risk factors that can be modified,” Samuel-Hodge said. The Med-South diet can serve as a model for combining healthier eating habits with local foods and flavor profiles, no matter where you live. Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.
Heart-Healthy Hush Puppies
Pair them with a fruit or vegetable if you need more to keep you full and satisfied until your next meal. Healthy plant-based oils like extra virgin olive oil are a main fat source in the Mediterranean diet. The Mediterranean diet emphasizes eating more heart-healthy fats—including poly- and monounsaturated fats—and fewer saturated and trans fats. Oils like olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are all good sources of unsaturated fat.
What conditions does the Mediterranean diet treat?
Instead of adding higher-saturated-fat sources of dairy, like heavy cream or “cheese” from a can, on top of everything, aim to eat a variety of flavorful cheeses and fermented dairy products—like kefir and yogurt—in moderation. Choosing strong-flavored cheeses like feta or Parmesan can satisfy the flavor you want in smaller doses. With that said, these cheeses also tend to be higher in sodium, so if your body is sensitive to sodium, choose lower-sodium cheeses to eat in moderation.
It often snags a top spot on ‘best diets’ lists — here’s why
While the jury is still out due to the evidence being mixed, there is some evidence that a small amount of red wine per day may have heart health benefits, especially when consumed with a meal, per a 2024 study in the European Heart Journal. The emphasis is on “small amount.” That’s 5 ounces (or less) per day for women and 10 ounces (or less) per day for men. The Mediterranean diet is an eating pattern that originated from the traditional way of eating in the countries surrounding the Mediterranean Sea. But you don’t have to live in Italy, Spain or France to benefit from the diet—many people are transitioning to it for the range of health benefits it provides. And more and more research is finding that foods from all over the globe—not just foods from one specific region—can confirm the same benefits when eaten in similar proportions to the Mediterranean diet.
“A Mediterranean lifestyle also emphasizes certain cooking methods over others,” adds Obeid. “Baking, grilling, steaming, and boiling are preferred over pan frying or deep frying, for instance.” U.S. News & World Report has named it the best overall diet for six years in a row.