The Mediterranean eating pattern has not only developed a following but it has the research to back it up. Sticking to the lifestyle of the Med Way has proven to prevent chronic diseases and has resulted in a decrease in some medication use. Eating the Med way has proven to be more effective than sticking to a low-fat diet to cause weight loss. The Med way can manage blood pressure and decrease the risk of the development of type 2

diabetes. A study has shown that the Med way reduced the risk of type 2 diabetes by 52%. The Med way also has benefits outside of things commonly seen caused by a person’s diet, like lowering the risk of developing Alzheimer’s by protecting small blood vessels in the brain. Not only does the Med way have many health benefits, but it also provides recipes that keep meals delicious and enjoyable.

There are seven easy steps to eating the Med way. When eating protein, it is important to limit red meat and choose white meat instead like chicken or turkey. It is also important to add fatty fish, like salmon, to your diet two to three times per week. You can also get protein from plants like seeds, beans, and nuts. The Med way also focuses on

small details like swapping out your fats, for example, replacing things like butter with olive oil. The Med way consists of at least three servings of vegetables a day and although a variety of colors is encouraged, eating more dark leafy vegetables like kale is better. It is also important to consume at least two cups of fruits per day, berries being the best choice. The best snack to choose to eat on the Mediterranean diet is nuts and seeds. As a healthier route of eating grain-based foods, choose whole grains. Lastly, limit your sugar intake.

Mindful eating is an important practice to consider when it comes to the Mediterranean eating pattern. Mindful eating is the practice of being in tune with your body and mind when eating to enjoy your food but to also get the correct portion size. Mindful eating can help with under-eating and overeating. In the era of technology and busy lifestyles, it is easy to lose sight of your hunger cues. Many times people eat while distracted, for example, while being on the phone, while working, or in a rush. This can lead to unbalanced meals which can affect a person’s mental and physical well-being. Mindfulness eating steers away from sticking to a strict diet that does not access a person’s personal needs and food preferences, and the Med way makes that possible.

Look out for more info on our Med Instead of Meds Classes that are coming in the Fall.

Sources and References

Mindful eating: The key to eating what you want and fully enjoying it.

EatingWell. Editors, E. (2021, December 7).

Med instead of meds

Med Instead of Meds. (2016, September 9).

Pexels (n.d.).

Approved and Edited by Vincent Webb, FCS Agent