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Mediterranean Diet

nutrition · easy · 2-3 hours/week for cooking and meal prep

What is Mediterranean Diet?

Plant-forward eating pattern rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish. Associated with longer lifespan and lower rates of heart disease, cancer, diabetes, and obesity — one of the most studied dietary patterns worldwide.

Is there evidence for it?

EVIDENCEstrong

How do you do Mediterranean Diet?

  1. 1.Make extra virgin olive oil your primary cooking fat (2-4 tablespoons daily)
  2. 2.Eat vegetables at every meal, aiming for 5+ servings daily; include legumes 3-4 times per week
  3. 3.Replace red meat with fish (2-3 times/week) and poultry; limit red meat to 1-2 times/month
  4. 4.Snack on nuts and seeds instead of processed foods; include whole grains at most meals
  5. 5.Enjoy meals socially when possible — the Mediterranean lifestyle includes communal eating

How long does it take?

2-3 hours/week for cooking and meal prep.

Is it hard to start?

easy.

Source: PREDIMED trial (7,447 participants); decades of epidemiological research from Mediterranean populations
heart-health · longevity · anti-inflammatory · whole-foods · sustainable
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.