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senior man eating a mediterranean dietOne of the secrets to healthy longevity is a well-balanced, nutritious diet. The Mediterranean diet is this and more – it is a healthy, delicious approach to eating that doesn’t follow strict rules like most other diets. And because the Mediterranean diet has been studied so thoroughly for so long, we know that it has a multitude of benefits including its ability to boost brain and heart health, reduce the risk of cancer and slow the progression of diabetes and dementia. The Cognitive Therapeutics Method™, a unique in-home activities program developed by Home Care Assistance to promote brain health, recommends the Mediterranean diet as a way to slow the progression of cognitive decline associated with aging. The brain shrinks as a normal part of aging, and the Mediterranean diet helps prevent some of this brain shrinkage, preserving cognitive abilities. The Mediterranean diet is two-fold in that it advocates for increased consumption of healthy foods and a reduction in intake of unhealthier, processed foods. Below are the guidelines to eating a Mediterranean diet, listed in order from high to low consumption: Every Meal
  • Vegetables/Fruits
  • Nuts/Legumes
  • Unrefined, Whole Grains
  • Monounsaturated Fats (Olive Oil, Avocado, etc.)
  • Fresh Herbs/Spices (Substitute for Salt)
Often (At Least Twice a Week)
  • Fish/ Seafood
  • Red Wine (1–2 glasses per day, if desired)
  • Poultry
  • Eggs, Cheese and Yogurt
Less Often
  • Red Meats
  • Sweets
Fresh vegetables and herbs, rich olive-oil, protein-packed nuts and complex carbohydrates all add up to a delicious and nutritious variety of food. And the best part? Studies have proven that there are benefits to the Mediterranean diet even if it is not followed all the time. The Mediterranean diet encourages incorporating the guidelines into your daily lifestyle to the best of your ability, eating in moderation and enjoying the company of those that surround you at the dinner table. Try the Mediterranean way with our tasty Quinoa Breakfast Bowl! Sources
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