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The Mediterranean diet is an evidence-based eating pattern that supports heart health, brain health, and longevity with delicious, sustainable food choices. We explore what makes this diet special and provide practical ways to incorporate its principles into everyday meals.
• Core components include vegetables, fruits, whole grains, legumes, nuts, and olive oil
• Fish (especially fatty varieties like salmon) should be eaten regularly
• Poultry, eggs, and dairy can be consumed in moderation
• Red meat and processed foods should be limited
• Extra virgin olive oil should replace butter and processed oils
• Making your own salad dressings with olive oil is easy and healthier than store-bought options
• Fill half your plate with vegetables at lunch and dinner
• Choose whole grains over refined ones
• Wild-caught fish is preferable to farm-raised when possible
• Simple swaps like using herbs and spices instead of salt can enhance flavor healthfully
Send us an email at yourcheckuppod@gmail.com with your questions and feedback.
Production and Content: Edward Delesky, MD & Nicole Aruffo, RN
Artwork: Olivia Pawlowski
