Diet for the ages
Looking for a dietary pattern to support healthy aging for Baby Boomers and seniors? Then consider eating like the Greeks, or the Italians (my beloved relatives!) with the Mediterranean diet, a plan that emphasizes fruits and vegetables, healthy oils, fish, and nuts, as well as an active lifestyle.
Researchers have recognized the benefits of this food pattern for more than half a century; scientists identified the region’s lower risk of heart disease back in the 1950s. With interest piqued, years of respected research followed, and the diet is now recognized as heart-healthy.
Diet plan has many healthful benefits
Here are a few of the benefits of the Mediterranean food plan that have been discovered over the years:
• Protects against heart disease
• Helps prevent diabetes
• Decreases risk of cancer
• Supports your brain—followers are less likely to develop memory and thinking problems; reduced incidence of Parkinsons and Alzheimers diseases
• May your extend life!
The Mediterranean plan even has its own Food Pyramid, with fruits, vegetables, (whole) grains, olive oil, beans, nuts, legumes, seeds, herbs and spices supporting the base; meat and sweets at its tip (eat less often).
The foods and flavorings are full of healthful antioxidant and anti-inflammatory properties, which help control chronic conditions that often afflict Baby Boomers and older adults. The plan is also high in monounsaturated fats and dietary fiber.
Emphasis on foods from plant and sea sources
The Mediterranean diet and lifestyle emphasizes:
- Eating primarily plant-based foods—fruits and vegetables, whole grains, legumes, and nuts
- Eating fish and poultry at least twice a week
- Limiting red meat consumption
- Consuming cheese and yogurt as the main dairy products
- Replacing butter with healthy fats, such as olive oil
- Using herbs and spices to flavor foods (decreasing salt)
- Drinking red wine in moderation (optional)
- Being physically active, and enjoying meals with family and friends
Eat like you’re on vacation in the sunny Mediterranean!
Keep that fruit bowl filled with brightly colored produce, have baby carrots close at hand, and experiment with olive oil and savory spices to make your food flavorful and attractive. Then invite the family into the kitchen to help with food prep and tasting, followed by a healthful walk after dinner!