Mediterranean Diet

ReenieHJ

Anyone here do this? I just read an article about how good this way of eating is for the brain. I knew it from reading about it before, but it's hitting me stronger now, as I watch my sister dealing with her dh living with Alzheimer's.
Anyways, any advice on eating this way? It sounds very healthy but also higher calorie than what I eat. If you do eat the M.D., can you maybe post a sample day for me please?

Thanks!!

Luke_rabbit

I hope someone replies that eats the MD. I don't do so purposefully, but my diet is pretty close to it.

Generally what works best for most people is not to make drastic changes (unless warranted by a specific health condition) but rather to make slow changes to improve your overall diet.

So, for the MD, this would be switching oils to olive, avocado, etc. Switching protein sources to more fish and vegetarian (beans, mostly). Increasing intake of vegetables and fruits. Switching grains to whole grains. I'm actually not sure about dairy changes. I use non fat/low fat most of the time because I try to keep saturated fat low due to reflux.

All of that can be done gradually and in an enjoyable way. I do think many of the studies involve active men. Total calories will need to be adjusted to what makes sense for you and your weight goal.

My diary is open to friends if you are interested. I always welcome new friends who diet in a healthy way, have open diaries, and are willing to support mutually.

apullum

Recent research indicates no difference in dementia risk between people who eat a diet high in vegetables, fruits, and fish (characteristics of the Mediterranean diet) vs. those who eat diets high in fried food and high fat dairy, red meat, sugar, and refined grains. I would follow this diet if you like it or if there are other, demonstrated health benefits for you to do so. https://jamanetwork.com/journals/jama/fullarticle/2727449

lemurcat2

It's pretty similar to just a healthful eating pattern. It's not any particular number of calories--that depends on how much you eat.

Here's one description (from Oldways):

"Core foods to enjoy every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil.

Twice weekly servings of fish and seafood.

Moderate portions of dairy foods, eggs, and occasional poultry.

Infrequent servings of red meats and sweets."

Luke_rabbit

Taskforce on treating and preventing dementia:

We recommend energetically treating hypertension in middle aged and older people without dementia to reduce dementia incidence.
Interventions for other risk factors, exercise, maintaining social engagement, reducing smoking, and management of hearing loss, depression, diabetes and obesity; may have the potential of delaying or preventing a third of dementias.

Nothing wrong with the Mediterranean diet! It can be a healthy way to eat.

nooshi713

My diet is mostly like that. I eat plant based 99% of the time with lots of produce and occasional seafood.

snowflake954

I live in Italy and we eat a Med diet. The diet is a mixture of a little of everything. Breakfast is milk and cookies, or cappucino and roll, rarely protein. Lunch is pasta or risotto, salad, fruit and desert (for those that can), mid afternoon snack is cappucino. Dinner is a protein, with a vegetable, bread, fruit and again desert. This varies, of course, but more or less follows this program. We go out for pizza at least once a week. Portions and food quality are key. I cook lunch and dinner for everyone during the week. My diary is open, but most of the foods are in Italian. You are welcome to look and ask questions.