The Study
It has been 30 years since the Mediterranean Diet Pyramid
was first published. A recent review article summarized the research examining
the effect of this approach on a variety of health outcomes. In both randomized
trials and cohort studies, this diet has been shown to reduce the risk of heart
disease, total mortality, cancer mortality, stroke, type 2 diabetes and
dementia.
Take Home Message
The research literature has consistently shown the
Mediterranean diet to be outstanding at reducing the risk of chronic disease.
It is the diet I recommend to my clients and the one I consume myself and feed
to my family.
The base of the Mediterranea Diet Pyramid consists of fruits, vegetables, whole grains, legumes, nuts, seeds and olive oil. These should be the most commonly eaten foods.
The next level up you find fish and seafood, which you can eat often.
After that comes poultry, eggs, cheese and yogurt, which you eat in moderate portions.
The top of the pyramid is red meat and sweets, which are strictly limited.
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