Mediterranean diet

Benefits

• Reduced risk of developing cardiovascular disease (i.e. 25% for those who followed this diet for 12 years)
  • due to changes in blood sugar, inflammation and BMI
• Protect against oxidative stress (leading to DNA damage, which in turn cause neurological disease and cancer)
  • Reduce the risk of developing Type 2 diabetes
• Better able to maintain a weight

NOT A PANACEA - base on the basics!

• Get regular exercise (at least an hour 3 to 5 times a week)
• Get enough sleep (at least 7 hours a day)
• No smoking
• Don't drink too much

Suggested Meals

Since this diet does not put much emphasis on red meat, food with iron needs to be sourced properly. Good sources of iron include nuts, tofu, legumes and dark leafy green vegetables like spinach and broccoli.

Breakfast

• Smashed avocado on a whole-grain toast with a side of fresh fruit and a low-fat Greek yogurt

Lunch or dinner

• A vegetable and grain dish cooked with (extra-virgin) olive oil and seasoned with herbs -- roasted root vegetables, leafy greens, a side of hummus, and small portions of pasta, or whole grain bread, with a lean protein (e.g. grilled fish)