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  • Brandi Almario

Successful Diets part 3

The most successful diet is the Mediterranean Diet. The Mediterranean diet is “often promoted to decrease the risk of heart diseases, depression and dementia.” When it is combined with caloric restriction, this diet “may also support healthy weight loss.” 

The Mediterranean diet includes a “daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs and spices.” Beans, legumes, and nuts are the primary source of protein, while fish and seafood are recommended about 2 times a week.  Animal proteins such as poultry, eggs and dairy are recommended in smaller portions daily or a few times a week. There is an emphasis on healthy fats such as olive oil, avocados, nuts and oily fish. 

With the supportive research that shows healthy fats can be helpful to the body, this diet “dispels the myth that people with or at risk for heart disease must eat a low fat diet.”  Water is the preferred drink for the Mediterranean diet.  Physical activity is stressed “through enjoyable activities.”     

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