Jan 7, 2018

What is a Mediterranean Diet?

The Mediterranean diet involves a style of eating based on the Southern Mediterranean regions of countries such as Italy, Greece and Spain.

By Bob DeMarco
Alzheimer's Reading Room

The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking.

The main ingredients of this type of diet are fruits, vegetables, grains, cereals, olive oil, dairy products and wine in low to moderate amount.

The Mediterranean diet is known for offering numerous health benefits.

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Here are some good examples of foods on a Mediterranean-style diet?

  • Whole-grain breads
  • Pasta
  • Whole fruits: baby carrots, apples and bananas
  • Vegetables: spinach, eggplant, tomatoes, broccoli, peppers, garlic, capers
  • Nuts: almonds, walnuts
  • Fish: salmon, water-packed tuna, salmon, trout, mackerel
  • Red wine or purple juice
  • Natural peanut butter (no hydrogenated fat added)
Here are some additional tips:
  • Use butter sparingly. "Low fat" or "cholesterol-free" on the label doesn't mean a product is necessarily good for you--think trans fats
  • Substitute fish and poultry for red meat. Avoid sausage, bacon and other high-fat meats.
  • Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.

I find myself rubbing extra virgin olive oil on just about everything these days. I also give my mother two olives a day. Seems to work, so I am an advocate.


Bon Appetite.

Mediterranean Diet and Exercise Reduces the Risk of Alzheimer's by 60 Percent

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BobDeMarco is the Founder of the Alzheimer's Reading Room (ARR). Bob is a recognized expert, writer, speaker, and influencer in the Alzheimer's and Dementia Community worldwide.

Original content Bob DeMarco, the Alzheimer's Reading Room

MIND Diet Reduces Risk of Alzheimer’s Disease

A new diet, called MIND, could significantly lower a person’s risk of developing Alzheimer’s disease, even if the diet is not meticulously followed.

The study shows that the MIND diet lowered the risk of Alzheimer's disease by as much as 53 percent in participants who adhered to the diet rigorously, and by about 35 percent in those who followed it moderately well.