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Burlington, MA 01803

Eat Well, Be Well, Go Mediterranean

Fifty years ago a healthy diet was low fat. However that has

been found to be false.

There is no mortality benefit or cardiovascular benefit of a

low fat diet.

The Mediterranean diet does have that evidence and

outcome data.

The Mediterranean diet does have:

“Moderate to strong evidence for Preventing type II diabetes,

decreasing cancer incidences

and mortality, preventing age related cognitive decline,

preventing cardiovascular disease

incidences and mortality and fighting obesity”[1]

The dieting pattern of the Mediterranean diet

uses fish, olive oil, berries, whole grains,

legumes, nuts and moderate alcohol.

It does limit red meat to grass fed, sugars, and

refined grains, whole fruits instead of juices are preferred.

Half of your plate should be fruits and veggies,

¼ whole grain, and 1/4 protein.

Water should be the primary beverage.

Insoluble fiber, improves insulin greatly, carrots,

cucumbers, tomatoes, and

whole grains are examples.

Soluble fiber- apples, beans, blueberries, and oatmeal

can help to lower cholesterol,

prevent cardiovascular disease and may lower cancer.

There is evidence that dietary patterns that emphasize

fruits, legumes, whole grains,

and minimizes and lowers blood pressure and

cholesterol levels.

Half of each meal should be fruits and


Reasons for the Mediterranean Diet

1. It’s good for your heart

2. Healthy fats are good – olive oil, avocado, fish,

nuts, legumes

3. Red Wine in moderation is probably helpful

4. Be spicy-Rosemary, garlic, pepper, coriander,

cinnamon, not added salt

5. After weight loss, you can maintain a healthy weight

6. The Mediterranean diet helps your brain

When you shop at your grocery store, shop the

outside isles, for fish, grass fed beef and

fruits and vegetables. Be a Fruit and Veggie Lover!

[1] American Family Physician, vol.97 #11 6/1/2018 “Diets for Health: Goals and Guidelines”