Post Content

The Mediterranean diet is based on the traditional eating patterns of peoples in countries bordering the Mediterranean Sea. Rather than focusing only on food, it is based on a healthy lifestyle that emphasizes healthy eating, being physically active, and enjoying meals with friends and family.

Characteristics of the Mediterranean diet:
• Consuming a variety of plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats, such as olive oil (an important monounsaturated fat source), and limiting other sources of saturated fats (red meats, cream, etc.)
• Using herbs and spices instead of salt and sugar to flavor foods
• Limiting red meat to no more than a few times a month
• Substituting fish and poultry for red meat
• Switching to skim milk, fat-free yogurt, and low-fat cheesemedit-diet-pyramid
• Drinking red wine in moderation (optional, and in low-to-moderate amounts)
• Being physically active
• Enjoying meals with family and friends

Benefits of the Mediterranean diet:
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease and lowers the death rate in populations. A study involving 1.5 million healthy adults indicated that following a Mediterranean diet was associated with a significant improvement in health, including a significant reduction in the overall illness and death rate from cardiovascular disease and cancer, and had a protective effect on Parkinson’s and Alzheimer’s diseases (Adherence to Mediterranean diet and health status).

The Mediterranean diet is more of a way of life than a fad regimen that restricts your food intake. You don’t need special supplies or expensive equipment to start. For more information on the Mediterranean diet, please visit:

American Heart Association
Mayo Clinic
Mediterranean Diet Pyramid

By Lisa Cui and Cynthia Taft Bayerl
Lisa is a student in the Master of Science in Nutrition program at Boston University, and Cynthia (RD MS LDN), is the Nutrition Coordinator for the Division of Prevention and Wellness at the Massachusetts Department of Public Health.

 

 

 

 

 

Written By:


Ted works in communications for the Division of Prevention and Wellness at the Massachusetts Department of Public Health.

Tags: , , , , , , , , , , , , , , , , ,

Recent Posts

Elevating the Essential Workforce posted on Apr 11

Elevating the Essential Workforce

Written by Emily Sparer-Fine, Director of the Occupational Health and Surveillance Program Essential workers encompass a wide variety of occupations, many of which are familiar to us: health care workers, police, fire and other emergency personnel, transit workers and grocery workers, while other workers equally   …Continue Reading Elevating the Essential Workforce

Uplifting Mental Health and Wellness posted on Apr 10

Uplifting Mental Health and Wellness

Written by Nicole Schmitt of the Bureau of Substance Addiction Services To address the needs of individuals at high risk for overdose and other medical complications associated with substance use, the Massachusetts Department of Public Health (DPH) Bureau of Substance Addiction Services awarded contracts to   …Continue Reading Uplifting Mental Health and Wellness

Building COVID-19 Resilience for Families of Children with Special Health Needs posted on Apr 9

Building COVID-19 Resilience for Families of Children with Special Health Needs

Written by Elaine Gabovitch of the Bureau of Family Health and Nutrition Emergency care plans (ECPs) are important tools that families of children with special health needs can use to prepare for their children’s safety and wellbeing during COVID-19 and other health related emergencies. Having   …Continue Reading Building COVID-19 Resilience for Families of Children with Special Health Needs