The Mediterranean Diet can Reduce the Risk of Chronic Disease

Diet can contribute to the incidence and course of disease especially in cardiovascular disease, diabetes, neurological conditions such as Alzheimer’s disease and even certain cancers.^{1(pg 488)}

There is substantial research that a Mediterranean diet can reduce cardiovascular risk along with a healthy lifestyle with physical activity.^{1(pg 488)}

Sample Mediterranean Diet Plan

Breakfast

Option 1:

Mediterranean eggs (1 whole egg, 2 egg whites scrambled with grape tomatoes, fresh basil, and feta cheese)

1 slice of whole grain sprouted Ezekiel bread with 1 tsp. of unrefined coconut oil

1 cup of organic coffee or tea

Option 2:

Sprouted grain Ezekiel almond cereal ½ cup with ½ cup of unsweetened almond milk with sliced strawberries

1 oz. of raw almonds

1 cup of organic coffee or tea

Lunch

Option 1:

White bean tuna salad made with 1 cup of tuna in water and ½ cup of cannellini beans in 2 tbsp. of extra virgin olive oil, green olives, and red onion

10 Caraway hemp and chia seed crackers

Option 2:

Grilled organic 4 oz. chicken breast on top 1 cup leafy greens (arugula, baby spinach mix) with grape tomatoes, red onion, cucumber, goat cheese, and 1-2 tbsp. of extra virgin olive oil and balsamic vinegar

Dinner

Option 1:

Mediterranean whole grain pasta with sauté zucchini, yellow squash, artichoke hearts, red bell pepper and scallions with 1-2 tbsp. of avocado oil over low to medium heat; top with 1 tbsp. of Parmesan shredded cheese

Green leafy lettuce salad with grape tomatoes, and cucumbers with extra virgin olive oil and balsamic vinegar

Option 2:

Grilled Salmon 4 oz. topped with fresh dill and lemon slices

Grilled or sauté asparagus with lemon pepper

Snacks

Sliced carrots, celery, and bell pepper with 2 tbsp. of red pepper organic hummus

1 cup of Greek organic yogurt (no sugar added) with blueberries and raspberries

Apple slices with 1-2 tbsp. of almond butter

Homemade healthy trail mix with raw almonds, raw cashews, dried cranberries, and cocoa nibs

(1 oz. or ¼ cup)  

References

1. Brown JE. Nutrition through the Life Cycle. 5th Edition. Stamford, CT: Cengage Learning; 2014.