Among the dietary patterns specifically recommended by the Dietary Guidelines for Americans (DGA) is the Mediterranean-style diet, which has been linked to reduced risks of heart disease and cognitive decline.
A healthy Mediterranean-style diet includes many of the same key ingredients found in MyPlate for Older Adults. The chief difference between a Mediterranean-style diet and other healthy-eating plans is the emphasis on unsaturated fats found in plant foods, especially monounsaturated fat in the form of olive oil. All healthy diets recommend limiting foods high in saturated fat, such as fatty meats and full-fat dairy, minimizing added sugar, and avoiding processed foods.
Eating More Like a Mediterranean
To move your diet in a Mediterranean-style direction, try these suggestions:
1 Eat plenty of vegetables.
Try a simple plate of sliced fresh tomatoes drizzled with olive oil, or eat salads, garlicky greens, fragrant soups and stews, or oven-roasted medleys.
2 Change the way you think about meat.
If you eat meat, have smaller amounts – small strips of sirloin in a vegetable saute, for example – or substitute skinless chicken breast or fish for red meat in a few meals each week. Continue reading