Following a Mediterranean diet may be enough to reduce your risk of overall mortality by 9 percent, according to a meta-analysis published in the "British Medical Journal" in 2008. More than that, sticking with this type of diet may reduce your risk of cancer mortality by 6 percent and cardiovascular disease mortality by 9 percent, as well as lower your risk of developing Alzheimer's or Parkinson's disease by 13 percent.
Mediterranean Diet Versus American Diet
The typical American diet centers on the consumption of meat, sugar and salty snacks. In fact, according to a press release from the University of California at Berkeley, nearly one-third of the average American's daily calories are empty calories like those in snacks and beverages. A Mediterranean diet couldn't be more different; it centers on the consumption of whole grains, plant-based foods, fish and unsaturated fats. Meats and sugary snacks and even dairy are consumed once a week or less.
Breakfast
Following a Mediterranean diet, you want to emphasize sources of whole grain and plant-based proteins for breakfast. A typical breakfast might consist of a whole grain English muffin topped with natural peanut butter and served with a fruit salad. You might also choose natural oatmeal topped with berries, served along with a whole orange.
Lunch
For lunch, you would have some vegetables with a healthy serving of protein. You might eat a leafy green salad topped with grilled tuna and some of your favorite vegetables, along with a whole grain roll with an olive oil-based topping.
Dinner
For dinner you again want to emphasize healthy proteins, whole grains and unsaturated fats. Try something new, like a falafel sandwich. Falafel is made from ground chickpeas, which are a healthy source of fiber and protein. Serve your falafel inside a whole wheat pita topped with tahini sauce, cucumbers, tomatoes and lettuce. Have some whole grain couscous on the side. If drinking is appropriate for you, have a serving of red wine with this Greek-inspired dinner -- red wine fits right into the typical Mediterranean meal.
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