Search Weight Loss Topics: |
What, exactly, is so great about the Mediterranean diet? – St. Paul Pioneer Press
![](https://www.dgw.tv/wp-content/themes/elegant-brit-b/images/caticon.gif)
![](https://www.dgw.tv/wp-content/themes/elegant-brit-b/images/comicon.gif)
Healthful eating is important at any age to lower the risk of obesity and keep the heart and everything else inside the body functioning well. This becomes especially crucial later in life, because good nutrition helps reduce the risk of chronic conditions like hypertension, high cholesterol and cardiovascular disease.
Being smart about what you eat also can affect your mood no matter your age ultra-processed foods that includehydrogenated oils and high-fructose corn syrup, for instance, can increase the risk of depression and some studies even suggest that healthy eating patterns can help delay or prevent developing dementia as we get older.
One way to improve your health while also eating some really wonderful foods, says Natalie Bruner, a registered dietitian and nutritionist with St. Clair Health, is to follow the Mediterranean style of eating.
Often referred to as the Mediterranean diet, its not so much a diet in the traditional sense, which is oftendefined by a bunch of hard-and-fast rules such as calorie counting and macro-tracking what you put in your mouth each day. Eating Mediterranean style is more ofa lifestyle.
Patterned around the foods eaten by people who live in countries bordering the Mediterranean Sea think Italy, Greece, Spain and Northern Africa it puts a daily emphasis on plant-based dishes and heart-healthy, unsaturated fats such as olive oil instead the refined or hydrogenated oils that are so common in fast food meals and snack foods.
The diet also emphasizes whole, minimally processed foods such as beans, seeds and legumes, antioxidant-rich fresh fruits and vegetables, andmoderate portions of lean protein like chicken and seafood, with only the occasional serving of red meat.
Fish that is high in omega-3 fatty acids, such as salmon, is especially key since itcan help reduce inflammation and pain caused by arthritis, which is common in seniors, as well as improve cholesterol levels.
Its not a diet thats restrictive, says Bruner.Youre eating everything thats good for you, which is great.
Dietitians and nutritionists generally dont like to characterize food asgood orbad because that can lead to restrictive behaviors, she says. Yet multiple studies have shown that those who follow the Mediterranean diet have better cognitive function and brain health in old age, she says.
Because ofits anti-inflammatory and antioxidant properties and its effectiveness at preventing obesity, there alsoare a lot of heart health benefits, along with the prevention and progression of diseases such as Type 2 diabetes, which is associated with lifestyle and diet.
For instance, according to a2023 studyin the medical journal Heart, women who follow a Mediterranean diet more closely than others had a 24% lower risk of cardiovascular disease. They also had a 23% lower risk of mortality.
So whats the best way to get started?
When it comes to fruits and vegetables, one of the easiest ways to get the naturally occurring polyphenols thathelp control blood pressure and blood sugar levels and fight infection that can lead to chronic disease onto the plate is to incorporate the colors of the rainbow. Because different fruits and veggies contain different nutrients, if you restrict one thing, you might be deficient in another, says Bruner. The more variety, the better chance youll get all thedietary micronutrients you need.
If youre a picky eater, try to incorporate something youve never had before each week, and also dont be afraid to give another try to something you think you dislike. Sometimes it takes our bodies multiple times of being exposed to something before we like it, she says.
We also tend to lose our savory taste buds as we age, with sweet being the last to go, which is why a lot of older adults crave sweet and sugary items like candy and ice cream instead of foods marked by herbs and spices.
Its just the way we taste foods as we age,Bruner says.
Encouraging an array of fruits, which tend to be both lower in calories and higher in fiber, can help satisfy those cravings.
Healthy proteins are another concern. The need for protein increases as we age to maintain lean muscle mass, yet its something a lot of older adults lack.What they really want is refined carbs, which is opposite of what our bodies need, she says.
If you dont care for fatty, cold water (and good-for-you) fish like salmon, trout or tuna, choose a skinless, lean poultry like chicken or turkey and then reach beyond the salt shaker into your spice cabinet to make it sing. Potent flavorings like cloves, cumin, cinnamon, ginger, paprika and turmeric not only please waning tastebuds with intense flavor but add a punch of antioxidants.
Remember, too, that grains, beans and lentils can play a starring role when it comes to adding protein to plant-forward salads, sides and main dishes. Theyre also often cheaper than chicken or fish.
The overarching theme is incorporating whole foods and cutting back on ultra-processed foods, Bruner says.
Cutting back on stress and staying active also help to keep people healthy into old age in large numbers, so be sure to move on a daily basis.
Above all, set small goals, especially if youre used to following an ultra-processed diet.
You are not going to make these changes all at once, says Bruner.But making small changes can help you substantially follow a healthy lifestyle.
Serves 4 to 6.
More Mediterranean: 225+ New Plant-Forward Recipes by Americas Test Kitchen (2022)
Serves 4.
More Mediterranean: 225+ New Plant-Forward Recipes by Americas Test Kitchen (2022)
Originally Published: July 17, 2024 at 5:17 a.m.
Original post:
What, exactly, is so great about the Mediterranean diet? - St. Paul Pioneer Press
- Flat Abs Pilates Routine - Diet.com Video [Last Updated On: June 10th, 2011] [Originally Added On: June 10th, 2011]
- Diet Coke+Mentos=Human experiment: EXTREME GRAPHIC CONTENT [Last Updated On: June 10th, 2011] [Originally Added On: June 10th, 2011]
- Diet Recipe - Go Banana's! [Last Updated On: June 11th, 2011] [Originally Added On: June 11th, 2011]
- 5 Diet and Nutrition tips [Last Updated On: June 12th, 2011] [Originally Added On: June 12th, 2011]
- Diet [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- Diet Tips: Why You're Not Going To Lose Weight [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- Diet Coke + Mentos [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- How to stay on a diet - Tips on how to diet and lose weight [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- My Diet Plan: What To Eat To Lose Weight [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- The Hottie Body Jim-Miracle Diet [Last Updated On: June 15th, 2011] [Originally Added On: June 15th, 2011]
- Japan vs. USA Diet, Why Japanesse Men and Women Live So Long, Nutrition by Natalie [Last Updated On: June 15th, 2011] [Originally Added On: June 15th, 2011]
- Oblique Pilates Routine - Diet.com Video [Last Updated On: June 16th, 2011] [Originally Added On: June 16th, 2011]
- How diet soda causes weight gain [Last Updated On: June 16th, 2011] [Originally Added On: June 16th, 2011]
- Cardio Pilates Exercises [Last Updated On: June 17th, 2011] [Originally Added On: June 17th, 2011]
- "The Digital Diet" by Daniel Sieberg [Last Updated On: June 18th, 2011] [Originally Added On: June 18th, 2011]
- Dukan Diet Latest Trend in Weight Loss [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- The Talk - 'The CarbLovers Diet' Desserts Demo [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- Successful Diet Tips [Last Updated On: June 20th, 2011] [Originally Added On: June 20th, 2011]
- Diet Soda Health Dangers [Last Updated On: June 21st, 2011] [Originally Added On: June 21st, 2011]
- The Diet Solution Program Review [Last Updated On: June 22nd, 2011] [Originally Added On: June 22nd, 2011]
- Rihanna's Simple Fitness Plan (Diet [Last Updated On: June 22nd, 2011] [Originally Added On: June 22nd, 2011]
- New Diet Key: Love Yourself [Last Updated On: June 24th, 2011] [Originally Added On: June 24th, 2011]
- Radical diet reverse effects of disease [Last Updated On: June 26th, 2011] [Originally Added On: June 26th, 2011]
- Is diet soda addictive? [Last Updated On: June 28th, 2011] [Originally Added On: June 28th, 2011]
- Diet.com YouTube Weight Loss Challenge Winner [Last Updated On: June 29th, 2011] [Originally Added On: June 29th, 2011]
- 17-Day Diet Results Surprises Web (04.07.11) [Last Updated On: July 3rd, 2011] [Originally Added On: July 3rd, 2011]
- Health [Last Updated On: July 4th, 2011] [Originally Added On: July 4th, 2011]
- UFC 131: Shane Carwin Discusses Leaner Diet, Plan of Attack Against Junior dos Santos [Last Updated On: July 5th, 2011] [Originally Added On: July 5th, 2011]
- My Diet [Last Updated On: July 10th, 2011] [Originally Added On: July 10th, 2011]
- How to Start a Raw Food Diet [Last Updated On: July 10th, 2011] [Originally Added On: July 10th, 2011]
- The Truth about Diet and Weight Loss [Last Updated On: July 13th, 2011] [Originally Added On: July 13th, 2011]
- Questions About My Diet And Exercise [Last Updated On: July 14th, 2011] [Originally Added On: July 14th, 2011]
- Update On My Diet [Last Updated On: July 19th, 2011] [Originally Added On: July 19th, 2011]
- The Texas Pushup Challenge - Diet.com Video [Last Updated On: July 20th, 2011] [Originally Added On: July 20th, 2011]
- REVENGE of MENTOS [Last Updated On: July 21st, 2011] [Originally Added On: July 21st, 2011]
- Back on the diet [Last Updated On: July 22nd, 2011] [Originally Added On: July 22nd, 2011]
- Lana Del Rey - Diet Mtn Dew [Last Updated On: July 28th, 2011] [Originally Added On: July 28th, 2011]
- Pilates For Beginners: 100s Ab Exercise [Last Updated On: July 28th, 2011] [Originally Added On: July 28th, 2011]
- Diet dictated by blood type? [Last Updated On: July 31st, 2011] [Originally Added On: July 31st, 2011]
- Peter Schiff: Rehab [Last Updated On: August 2nd, 2011] [Originally Added On: August 2nd, 2011]
- On Call: Heart Healthy Diet [Last Updated On: August 12th, 2011] [Originally Added On: August 12th, 2011]
- Jon Fitch food blog [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Ryan Kwanten's No-Gym Workout (Diet [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Healthy [Last Updated On: August 17th, 2011] [Originally Added On: August 17th, 2011]
- Is Fresh Food Always Better than Frozen? (Diet [Last Updated On: August 18th, 2011] [Originally Added On: August 18th, 2011]
- CBS News The Feed - The insect diet: Save money and lose weight [Last Updated On: August 19th, 2011] [Originally Added On: August 19th, 2011]
- Kim Kardashian's Diet Secrets (Diet [Last Updated On: August 25th, 2011] [Originally Added On: August 25th, 2011]
- Vitiligo (Diet [Last Updated On: August 30th, 2011] [Originally Added On: August 30th, 2011]
- Day 48 - Juicing Diet Still On Track! [Last Updated On: September 1st, 2011] [Originally Added On: September 1st, 2011]
- Miracle Beer Diet [Last Updated On: September 2nd, 2011] [Originally Added On: September 2nd, 2011]
- Day 54 - Juide Diet Plan Update! [Last Updated On: September 7th, 2011] [Originally Added On: September 7th, 2011]
- Car-Free Diet Street Talk Episode 6 [Last Updated On: September 9th, 2011] [Originally Added On: September 9th, 2011]
- "Maggie Goes on a Diet" Author Paul Kramer Defends Controversial Teen Dieting Book [Last Updated On: September 12th, 2011] [Originally Added On: September 12th, 2011]
- Lolligagging + starting a diet [Last Updated On: September 18th, 2011] [Originally Added On: September 18th, 2011]
- Perfect Skin Foods (Diet [Last Updated On: September 21st, 2011] [Originally Added On: September 21st, 2011]
- HCG Diet Weight Loss Success Stories on National TV by Dr. Oz [Last Updated On: September 24th, 2011] [Originally Added On: September 24th, 2011]
- Shape Ups Fitness Shoes (Diet [Last Updated On: September 25th, 2011] [Originally Added On: September 25th, 2011]
- MythBusters - Diet Coke [Last Updated On: September 26th, 2011] [Originally Added On: September 26th, 2011]
- Pregnancy Diet - For Mom [Last Updated On: September 26th, 2011] [Originally Added On: September 26th, 2011]
- Diet Coke + Mentos = ...What really Happened? [Last Updated On: September 26th, 2011] [Originally Added On: September 26th, 2011]
- My Raw Food Diet Starts Today [Last Updated On: September 29th, 2011] [Originally Added On: September 29th, 2011]
- Henry VIII's diet [Last Updated On: October 3rd, 2011] [Originally Added On: October 3rd, 2011]
- Kate Middleton's Extreme Diet [Last Updated On: October 3rd, 2011] [Originally Added On: October 3rd, 2011]
- DIET RECIPE - Healthy Tuna Salad Recipe [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Diet Health FAQ: Food Cravings, Motivation, My Routines, Groceries etc [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Your Healthy Skin Diet (Beauty [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- World's Heaviest Mom Going On Diet [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Diabetes Food. How can alkaline diet change your life [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- The Diet Solution Program - My Personal Review [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- The #1 Diet mistake to lose weight [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Car-Free Diet Street Talk Episode 10 [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- FRANCE 24 Health - Feel-good diets [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- The Food Revolution - AHS 2011 [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- The NEW Fat Tax | Government Diet Plan [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- 5 Signs of a Bad Diet (Diet [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- The Talk - Rocco DiSpirito's Diet Tips [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- The Battle of the Diets: Is Anyone Winning (At Losing?) [Last Updated On: October 8th, 2011] [Originally Added On: October 8th, 2011]
- Drunk Diet Office Exercises [Last Updated On: October 8th, 2011] [Originally Added On: October 8th, 2011]
- Jim and Matt Talk Diet [Last Updated On: October 9th, 2011] [Originally Added On: October 9th, 2011]
- 111009 Diet Survival BigsTory KARA Cut [Last Updated On: October 11th, 2011] [Originally Added On: October 11th, 2011]