Mediterranean Diet
By Matt Mrazik RDN, LDN

Long considered a lifelong habit or lifestyle of many communities, The Mediterranean diet is based on the traditional foods that people used to eat in countries like Spain, Italy and Greece, many decades ago. 

The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products. The foods and ingredients to avoid include, added sugar, refined grains, trans fats, refined oils, processed meat and highly processed foods

Numerous studies have shown that the Mediterranean diet can help promote weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts, may have a reduced risk of breast cancer.

For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life. At the end of the day, the Mediterranean diet is incredibly healthy and very satisfying. I don’t think you will be disappointed.

Interested in learning if the Mediterranean Diet is right for you? Schedule a consultation with a Registered Dietitian at the Wilfred R. Cameron Wellness Center by calling 724-250-6244 or email mmrazik@whs.org.

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