10/10/2022
Evidence strongly suggests that people who follow brain healthy diets, like the Mediterranean Diet (aka MeDi), maintain their cognitive ability and reduce their risk of age-related brain illness. In fact, a recent study found that those who more closely follow the MeDi had reduced signs, or biomarkers, associated with Alzheimer’s Disease.*
Here are a few practical ways to start implementing the MeDi today:
▪️Start including a fruit or vegetable with each meal. Add more as it becomes a habit.
▪️ Try to “eat the rainbow” each day. The colorful compounds and pigments in fruits and vegetables contribute to their anti-inflammatory nature.
▪️ Eat less fast food and processed foods. Begin by replacing one meal with a home-made meal with a foundation of vegetables.
▪️ Make your own condiments – these are a major hidden source of added sugars and trans-fats. The easiest is salad dressing: Use 3 parts olive oil to 1 part vinegar or lemon juice. Play with adding salt, pepper, herbs, and spices to taste.
▪️ Incorporate healthy fats from foods like nuts, seeds, and olive oil. Have nut butter with your favorite fruit as a snack. Extra virgin olive oil is also rich in healthy fats – use olive when cooking instead of butter.
▪️ Use whole grain breads and pastas instead of more refined varieties.
🥗🫒The Mediterranean diet is widely recognized as one of the best for weight loss and overall health. Compared to a typical western diet filled with processed foods, this plant-based diet is a safe, effective, and reliable bet.
💁♀️If you're looking to join the Mediterranean diet but don't know how to start, click on the link in my bio to take the quiz and download your personalized Mediterranean diet plan.
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