Quick Tips about the Mediterranean Diet

October 12, 2019 SB Hospice Staff

Physicians frequently recommend that seniors change their diets to better meet their health goals. However, older adults may be left wondering just what diet is best for them. Many healthy diets require expensive membership plans or food preparation kits, which can be difficult to afford long-term. The best diet for a senior is one that is not only easy on the budget but also nutritious for the body.

For that reason, the Mediterranean diet is frequently recommended by doctors and nutritionists these days. This diet focuses on whole rather than on processed foods that are often filled with added fats or sugars. It is particularly rich in fruits and vegetables, such as citrus fruits that grow plentifully in the region. In addition, it contains a small amount of lean proteins, such as fish, with a minimal amount of healthy fats, such as nuts and olive oil. Individuals stay away from red meat and whole fat dairy products for the most part as well as from fried foods.

The Benefits of the Mediterranean Diet

The Mediterranean diet is linked to numerous health benefits, especially for seniors who frequently struggle with chronic diseases. It is particularly good for your heart and your brain, helping to decrease your risk of heart attack, stroke, and Alzheimer’s disease. In addition, these foods may be able to reduce your risk of cancer, even out your blood sugar and improve your weight.

The success of the Mediterranean diet has been proven by numerous studies. One particular study that focused on older adults proved that seniors following this diet had less cognitive decline and better memory and attention than their peers.

Although you may find it difficult to eat exactly the way that those in Greece eat, you can at least make some changes to get closer to a Mediterranean diet. For example, start eating fish one to two times per week, and increase your servings of fruits and vegetables to at least seven per day. In addition, try cooking your foods in healthy fats, such as olive oil, and swap out your white bread or rice for whole grain bread or brown rice.

Of course, before you make any major changes to your diet, be sure to check with your physician. However, if healthier eating is your goal for this season in your life, the Mediterranean diet is a great way for you to achieve your goal.