Eat, Drink, and Be Healthy

1. Embrace a plant-based, Mediterranean-style diet for optimal health

"The Mediterranean diet offers a good initial blueprint for healthy eating."

Balanced nutrition. The Mediterranean diet emphasizes plant-based foods, healthy fats, and moderate consumption of lean proteins. This eating pattern has been consistently associated with lower risks of heart disease, stroke, diabetes, and certain cancers. It includes:

• Abundant fruits, vegetables, and whole grains
• Healthy fats from sources like olive oil, nuts, and avocados
• Moderate amounts of fish, poultry, and dairy
• Limited red meat and processed foods

Flexibility and enjoyment. The Mediterranean diet is not restrictive but rather a flexible eating pattern that can be adapted to various cultural preferences and individual tastes. It encourages enjoying meals with family and friends, promoting both physical and social well-being.

2. Choose whole grains over refined carbohydrates

"Swapping refined grains for whole grains is a smart move."

Nutritional benefits. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm. This means they provide more fiber, vitamins, minerals, and phytonutrients compared to refined grains. Benefits include:

• Better blood sugar control
• Improved digestion and gut health
• Reduced risk of heart disease and type 2 diabetes

Practical choices. Incorporate whole grains into your diet by choosing:

• Brown rice instead of white rice
• Whole wheat bread instead of white bread
• Oatmeal, quinoa, or barley for breakfast or as side dishes

3. Prioritize healthy fats and limit saturated and trans fats

"Eating more good fats—and staying away from bad ones—is high on the list of healthy nutritional strategies."

Understanding fats. Not all fats are created equal. Unsaturated fats (monounsaturated and polyunsaturated) are beneficial for heart health, while saturated and trans fats can increase the risk of cardiovascular disease.

• Good fats: olive oil, avocados, nuts, seeds, fatty fish
• Bad fats: butter, red meat, full-fat dairy, processed foods

Practical application. Replace saturated fats with unsaturated fats in your diet. For example, use olive oil instead of butter for cooking, choose nuts as snacks instead of chips, and include fatty fish like salmon in your meals regularly.

4. Select lean proteins and reduce red meat consumption

"Eating more protein from plant sources like beans and nuts, or from fish, chicken, and turkey are better options than red meat."

Protein diversity. A healthy diet includes a variety of protein sources, with an emphasis on plant-based proteins and lean animal proteins. This approach can help reduce the risk of heart disease, certain cancers, and other chronic conditions.

Healthy protein sources include:

• Legumes (beans, lentils, peas)
• Nuts and seeds
• Fish and seafood
• Poultry
• Eggs
• Lean cuts of meat (in moderation)

Environmental impact. Choosing plant-based proteins and reducing red meat consumption not only benefits personal health but also has a positive impact on the environment by reducing greenhouse gas emissions and water usage.

5. Eat plenty of fruits and vegetables for essential nutrients

"Eat plenty of fruits and vegetables, but limit fruit juices and corn, and hold the potatoes."

**Nutrient density.

Last updated: July 20, 2024