KNOW BETTER, CHOOSE BETTER - Mediterranean Diet

This lifestyle-based diet, inspired by healthy communities in nations like Greece, Spain, France, and Italy, is consistently ranked as the best diet for many good reasons. Snagging the top spot in U.S. News and World Report's annual diet ranking for the fourth year in a row, this diet comes with the least amount of rules. Stop counting calories, and start thinking about how many vegetables, fruits, whole grains, and legumes or pulses you can stack in your day. Lean proteins are also on the menu, as well as heart-healthy fats like olive oil and nuts plus wine (!), but most Mediterranean diet meal plans take you back to solid nutritional basics.

"While it's not designed for dramatic weight loss in a short period of time, these Mediterranean-style foods can promote better health in general and may lead to modest sustainable weight loss over time,". As we've highlighted in years past, the diet-turned-lifestyle has been linked to serious longevity, among other benefits (like preserving memory and cognitive abilities!).

If you cannot go on a sunny Mediterranean vacation right now, you can still eat like you are there. A Mediterranean-style diet emphasizes healthy fats and plant-based meals, with fresh fruits, vegetables, nuts, whole grains, seafood, and minimal amounts of dairy and red meat. It does not have strict rules or require you to eliminate any favorite foods or beverages, including red wine. Along with healthy eating, the Mediterranean diet also emphasizes daily physical activity. Studies show that this balanced and sustainable way of eating may reduce the risk of heart disease, stroke, and type II diabetes, prevent cognitive decline, help manage weight, and decrease overall mortality. To get started, consider adding vegetables, fruits, legumes, nuts, healthy fats and vinegars, herbs and spices, dairy and cheese, and seafood and meat in moderation to your grocery list while staying hydrated with calorie-free beverages.

Editor's note: Weight loss, health, and body image are complex subjects. Although the Mediterranean diet has gained significant support from dietary experts, it's advisable to consult with a healthcare provider before commencing any new eating regimen.

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