One way to improve your health and still eat some really great food is to follow a Mediterranean diet, says Natalie Bruner, registered dietitian and nutritionist at St Clare Health, part of the Mayo Clinic Care Network in Pittsburgh, Pennsylvania, US.
The Mediterranean diet emphasizes whole, minimally processed foods, including beans, seeds, legumes, fresh antioxidant-rich fruits and vegetables, olive oil, and moderate amounts of lean proteins such as fish and seafood. Photo: Shutterstock
alias Mediterranean dietWhile a “diet” in the traditional sense is often defined by a set of strict rules, like counting calories and tracking the macros of what you put in your mouth, the Mediterranean diet is more of a lifestyle.
The motif is the food eaten by people in Mediterranean countries (Italy, Greece, Spain, North Africa, etc.), and Plant-based cuisine Include heart-healthy unsaturated fats, such as olive oil, instead of refined and hydrogenated oils, which are commonly found in fast food and snack foods.
The diet also emphasizes minimally processed whole foods, such as legumes. seed Eat moderate amounts of beans, fresh antioxidant-rich fruits and vegetables, lean proteins like poultry and seafood, and only eat red meat occasionally.
Abundant fish Omega-3 fatty acidsFish such as salmon are particularly important. Reduces inflammation It reduces pain caused by arthritis, which is common among the elderly, and also improves cholesterol levels.
“It’s not a restrictive diet,” Bruner says, “and it’s great because you can eat all the foods that are good for you.”
If you’re a picky eater, try incorporating something new into your diet each week. And don’t be afraid to try something you think you hate again. Photo: Shutterstock
Nutritionists and dietitians generally don’t like to label foods as “good” or “bad” because that can lead to restrictive behavior, she says, but studies have shown that people who follow the Mediterranean diet Improving cognitive function and brain health in older adultsshe says.
Its anti-inflammatory, antioxidant and anti-obesity properties provide many benefits to heart health and can help prevent or slow the progression of the following diseases: Type 2 diabetesThis has to do with lifestyle and diet.
For example, a 2023 study in the medical journal Heart found that: Women who follow the Mediterranean diet People who are more closely related than others had a 24 percent lower risk of cardiovascular disease and a 23 percent lower risk of death.
So what’s the best way to get started?
Different types of fruits and vegetables contain different nutrients, so “restricting one can lead to deprivation of another,” says Bruner. The more variety you eat, the better your chances of getting all the micronutrients you need.
You can’t make all of these changes at once, but making small changes will help you adopt a healthier lifestyle.
Natalie Bruner, R.D., St. Clair Health
If you’re a picky eater, try to include something new each week that you’ve never tried before and don’t be afraid to retry something that you think you don’t like.
“Sometimes your body needs to be exposed to something multiple times before you like it,” she says.
“As we get older, food tastes change,” Bruner says.
Eating a variety of low-calorie, high-fiber fruits can help satisfy those cravings.
Healthy protein is another concern, as our need for protein increases as we age. Maintaining muscle massYet this is something that many older people lack.
“What they really want are refined carbohydrates, which is the opposite of what our bodies need,” Bruner says.
If oily, cold-water (and healthy) fish like salmon, trout, or tuna aren’t your thing, choose lean, skinless chicken, turkey, or other poultry, and reach into the spice cupboard as well as the salt shaker to add flavor.
Strong flavourings such as cloves and cumin cinnamon, Ginger,paprika, turmeric Not only will the intense flavor satisfy your waning taste buds, but it’ll also add a ton of antioxidants.
Flavorings like cloves, cumin, cinnamon, ginger, paprika, and turmeric add intense flavor and provide antioxidants. Photo: Shutterstock
Don’t forget the grains. Beans and lentils They can be a great star when adding protein to plant-based salads, sides, and main dishes, and they’re often less expensive than chicken or fish.
Above all, set small goals, especially if you’re used to a diet of ultra-processed foods.
“You can’t make all the changes at once,” Bruner says, “but small changes add up to a substantial, sustainable healthy lifestyle.”
