Healthwatch: Mediterranean diet

Cindy Gates says, " Dietitians are great at telling you what not to eat. But sometimes we forget to tell you what to eat. So today's topic is on Mediterranean diets. Mediterranean diets are not really a diet its more of a lifestyle. There are at least 16 countries that border the Mediterranean sea. The things that they have in common are diets are very high in fruit and vegetables, whole grains, beans, seeds, and nuts. So thus its mostly a plant based diet. Olive oil is main source of fat, its a mono unsaturated fat which does not raise your .Mediterranean diets also encourage a lot of avocados. Dairy products chicken, and eggs are consumed in low to moderate amount and beef is consumed very little. Fish is encouraged at least twice a week. Red wine is consumed in low to moderate amounts. You use a lot herbs and spices and not much salt. and once of the most important things is we are actually enjoying the meals with our family and friends instead of sitting in front of a tv on our smart phones or sitting in our cars. Food is prepared fresh and not packaged. And physical activity is important in the Mediterranean diet. n Mediterranean diets are close to what the American heart association recommends for a heart healthy diet. The Mediterranean diet may also lower certain cancers, help lower Parkinson, and Alzheimer disease and may help you lose weight and live longer., When choosing fish choose a fattier fish like salmon or tuna. They are fattier in omega 3 acids. We should strive for 7-10 fruits and vegetables every day so every time you have a meal or snack always make sure to choose a fruit or vegetable. go sit down with your family enjoy fish and dill, tomato and basil salad some red win and go for a stroll afterwards. This is Cindy Gates Dietitian regional health.">