Explore 10 easy summer dinners with no heat, no hassle, and all the flavor your hot weather cravings need. Plus, the Mediterranean diet has proven to be quite effective for people who want to manage — or lose — weight. In one study, researchers analyzed the diets of more than 32,000 Italians over the course of 12 years. Their results suggested the Mediterranean diet could help limit weight gain and increases in waist circumference.
Mediterranean diet recipes
I am on the waiting list for their plugins, and as an Instacart user, I will be able to send this automatically to Instacart. AARP is a nonprofit, nonpartisan organization that empowers people to choose how they live as they age. More recent research published in the January 2025 issue of GeroScience suggests the Mediterranean diet may even help protect against cognitive decline and dementia.
The Ideal Post-Workout Snack to Recover and Build Muscle, According to a Dietitian
- Visceral fat is dangerous for our health because it surrounds and can even damage your organs.
- This tropical smoothie is packed with fiber, vitamins, and antioxidants to support heart health and reduce inflammation, as prescribed by a gut health dietitian and a cardiovascular dietitian on our team.
- As the researchers began investigating the potential reasons, most, if not all, arrows pointed to diet.
- In case that isn’t enough to convince you, the “green” Mediterranean diet — which excludes red meat — has been shown to be extremely effective at reducing visceral fat.
- In fact, one study of 4,676 healthy middle-aged women showed that those whose diets closely resembled the Mediterranean eating pattern had longer telomeres — the protective caps on the end of chromosomes that keep DNA from unraveling as we age.
- Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention.
If you’re on a budget — or prefer to buy all your groceries in one fell swoop rather than replace perishable produce daily — frozen fruits and vegetables have been found to be just as — if not more — nutritious as fresh ones. The American physiologist and researcher Ancel Keys shaped our modern understanding of the Mediterranean https://healthstartsinthekitchen.com/i-tried-unimeal-for-30-days-heres-what-personalized-meal-planning-really-feels-like/ diet, especially its health claims. This tropical smoothie is packed with fiber, vitamins, and antioxidants to support heart health and reduce inflammation, as prescribed by a gut health dietitian and a cardiovascular dietitian on our team. I love having new ideas along with sides to serve to my family. I was so tired of the same ole dinners week after week, I hated cooking.
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Another study shows that people at risk for metabolic disease could reduce their blood cholesterol and boost their digestive health by following a Mediterranean diet. While research suggests that the Mediterranean diet comes with a wealth of benefits, it does have a few drawbacks. For starters, if you prefer a more specific outline of what or how much to eat (and when), you won’t find that on this eating plan.
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Bright, zesty, and packed with fresh herbs, this Lemon and Herb Tabbouleh Salad is the perfect nutritious boost for your midday meal. If you don’t like or can’t eat a particular meal, you have the ability to swap meals to suit your personal needs. Choose one of the many Mediterranean fruits – from fresh figs and oranges to pomegranates, grapes, and apples—and save sweets for special treats or celebrations. Whole grains like bulgur and brown rice are healthier, with more fiber, more protein, and higher levels of many essential nutrients than their refined counterparts. Vegetables are abundant in the Mediterranean and are vitally important to the fresh tastes and delicious flavors of this diet. And of course, the most convenient thing is asking it to give the grocery list.
Avoid these foods on the Mediterranean diet:
As the researchers began investigating the potential reasons, most, if not all, arrows pointed to diet. People living in the Mediterranean countries didn’t eat exactly the same foods, but they did all eat, for the most part, a plant-based diet. And that diet seemed to have a protective effect on heart health and longevity. For instance, recent research suggests that pregnant women can lower their risk of developing high blood pressure by eating a Mediterranean diet.
Heart Healthy
One study found that people who stayed committed to the Mediterranean way of eating during the post-dieting period had a twofold increased likelihood of maintaining their weight loss. But following the Mediterranean diet involves more than simply eating a checklist of foods. With a plethora of versatile ingredients to choose from, you can mix and match your favorite foods to keep your meals filling and interesting. And foods featured in the Mediterranean diet are a pleasure to eat. “It celebrates the enjoyment of food,” Samantha Cassetty, a registered dietitian and weight-loss expert based in New York City and the coauthor of “Sugar Shock,” told TODAY. The Mediterranean diet is both flexible and accessible, making it an easy way to eat a healthy diet.
Focus on food, not counting calories
Skip the grocery line by sending your ingredients to Walmart Grocery or Kroger for easy pick-up. EMeals integrates the shopping list directly with online grocery services, making it easy to save time with pickup unimeal review and delivery options. Kimberly Goad is a New York-based journalist who has covered health for some of the nation’s top consumer publications. Her work has appeared in Women’s Health, Prevention, Health and Reader’s Digest. Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she’s not writing, look for her out walking her dog or riding her bike in Pennsylvania’s Lehigh Valley.
Fruits With the Most Soluble Fiber, According to Dietitians
Recipes feature fresh herbs and bold spices along with ingredients like olive oil, fresh vegetables, whole grains and plenty of fish. In another study, researchers pointed to the plan’s larger focus on lifestyle (diet quality, physical activity, sleep habits) as a likely reason for keeping the pounds off. In the years since the Seven Countries Study, subsequent research has shown a significantly decreased risk for cardiovascular disease among people who follow the Mediterranean diet. A review of 185 studies, many completed within the past decade, published in 2022 in the journal Nutrients also found health benefits for lowering the risk of type 2 diabetes, obesity and cancer.
Fruits and Veggies With More Potassium Than a Banana, According to Dietitians
Yes, all of the Mayo Clinic Diet meal plans come with a weekly grocery list that you can customize to cater for your family and needs. The program teaches a food group “building-block” method – fill your plate with unlimited fruits and vegetables, then add lean protein, smart carbohydrates, and healthy fats. Portion visuals and the Diet Score keep you on track without spreadsheets. Include sources of healthy fats in your meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados. Research suggests that following the Mediterranean plan is good not only for weight loss, but for weight-loss maintenance.