THE MEDITERRANEAN DIET

Katie's preferred diet is Mediterranean. “The Mediterranean diet consists of mainly whole foods including lots of fruits, vegetables, and whole grains. Research has proven that a diet high in these foods decreases your risk of developing chronic illness such as heart disease, kidney disease, diabetes, and cancer. The Mediterranean diet also closely aligns with the U.S. Department of Agriculture dietary guidelines, which are backed by years of evidence-based research.” (dietaryguidelines. gov)

In countries that border the Mediterranean Sea Greece, France, Spain, and Italy researchers took note that the people in these areas were exceptionally healthy and had a low risk of many chronic conditions. There are no rules for how to follow the Mediterranean diet, but it focuses on foods traditionally eaten in these countries. There are, however, a few general guidelines to help you establish a new routine that incorporates these foods. Some of the basics are listed at healthline. com

 Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.

 Eat in moderation: poultry, eggs, cheese, and yogurt.

 Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.

HOW SHOULD MY PLATE LOOK?

Katie and the FDA both recommend using Myplate.gov as a tool to help ensure you are getting the correct amount of nutrients from each food group based on the Dietary Guidelines for Americans.

by Charlotte Kovalchuk and Ann Marie Kennon