A recent review in Experimental Gerontology (looking at hundreds of thousands of participants) found that in addition to the Mediterranean diet having a strong cardiovascular benefit, it also supports the management and prevention of obesity. Given 51% of US adults are obese or severely obese, this is a sustainable dietary approach worth focusing on. The benefits don’t stop there…

Mediterranean Diet Health Benefit

The Mediterranean diet is the most researched diet and for good reason! The science behind the Mediterranean diet has promising impact on a variety of preventive conditions as well as can support the management of current health issues or conditions.

Exhibited in the review, Mediterranean diet in the management and prevention of obesity, the depiction above represents the obesity-related conditions that are inversely associated with the Mediterranean Diet. As you increase the adherence to this diet, you decrease your risk for these conditions. The Mediterranean Diet also contains specific foods known to support the natural production of GLP-1, a peptide hormone important for weight loss and healthy blood sugar regulation.

What is the Mediterranean Diet?

The Mediterranean Diet is centered on the traditional diets of Mediterranean countries like Greece, Spain & Italy. This diet is mostly comprised of whole, minimally processed foods like veggies, fruit, legumes/pulses, nuts/seeds, whole grains, fish/seafood, dairy (mostly cheese and yogurt), lean proteins, healthy fats primarily from extra virgin olive oil (EVOO) and sprinkled in some red meat, wine (if approved by your doctor) and the occasional sweet.

“The Mediterranean Diet is the most sustainable dietary lifestyle that will benefit your overall health and longevity.”

-Mary Stewart, RDN

A Simple Way to Turn the Mediterranean Diet into a Habit

Although no foods are completely off limits in the Mediterranean diet, below are some of the main food groups to lean on. Ask yourself which one you feel needs more attention in your diet and determine how to best integrate them into your weekly meals so it becomes a new weekly habit.

Not used to cooking with extra virgin olive oil? Make the switch to organic, cold-pressed EVOO and start using it in your dressings or drizzling it over veggies before roasting – easy upgrade, big flavor. Not a regular bean-eater? Try batch-cooking a pot of creamy northern white beans and add a scoop to your lunch or dinner a few times a week – they’re satisfying, fiber-rich, and so versatile. Seafood not on your radar? Choose one day – maybe “Sunday Salmon Night” – and make it a weekly thing. The key is to start small and build from there. Look for simple ways to fold these nourishing foods into your routine. Before you know it, this fresh, colorful, and flavorful way of eating will feel like second nature.

Do You Want A Sustainable Diet?

One of the best features of the Mediterranean diet is the diversity of foods this diet encourages. This variety offers nutrient-dense foods to help improve one’s health and prevent food monotony thus making it the #1 health-promoting and sustainable diet.