March is National Nutrition Month, and there is no better way to celebrate than by adopting the healthy (and delicious) Mediterranean diet!
While we should always try to eat a predominantly healthy diet, National Nutrition Month is a dedicated time to really dive into what a healthy diet is and how we can make it part of our routines.
You’ve probably heard of all kinds of diets—most of them fad diets or trends—but there is no diet that holds up like the Mediterranean diet.
Not only is it one of the healthiest diets in the world, but it’s also one of the easiest to adopt in your everyday lifestyle. And with restaurants like Cafesano Italian & Mediterranean Bistro, you can stick to your Mediterranean diet even when you don’t feel like cooking.
So, as you celebrate National Nutrition Month, consider adopting a Mediterranean diet and elevate your nutrition.
What is the Mediterranean Diet?
For over 5,000 years people have followed the Mediterranean diet. Its origins come from Mediterranean countries such as Italy, Greece, and Lebanon.
The Mediterranean diet avoids ultra-processed foods and focuses instead on whole foods and lean protein such as:
- Fish & Seafood
- Poultry
- Legumes
- Vegetables
- Fruits
- Whole Grains
- Dairy
The beauty of the Mediterranean diet is that you can follow it virtually anywhere. You don’t have to live in the Mediterranean to enjoy delicious meals that use these nutritious ingredients.
Is the Mediterranean Diet Healthy?
Studies show that the Mediterranean diet is one of the healthiest diets in the world! Year after year it is awarded as the most effective and nutritional diet by experts.
The Mediterranean diet is known for promoting longevity, too. People who live in so-called Blue Zones, such as Sardinia, Italy, and Ikaria, Greece, and follow this diet tend to live longer. Experts attribute this to the diet’s whole foods, fibers, and healthy fats.
Health Benefits of the Mediterranean Diet
So, what health benefits can you expect when you follow the Mediterranean diet? Plenty!
Heart Health
Taking care of our hearts is one of the best things we can do for our bodies. The healthy fats like omega-3 and high-quality olive oil found in the Mediterranean diet can help with that!
People who follow this diet have a reduced risk of cardiovascular issues and heart disease. According to a study, there is a 30% decrease in the chance of heart attack, stroke, and death in those who follow the Mediterranean diet.
Maintain Blood Sugar Levels
Since the Mediterranean diet has plenty of fiber and lean protein sources, it can help keep blood sugar levels stable.
With over 462 million people living with Type 2 Diabetes, the diet can help them keep their blood sugar stable and even reverse symptoms of the disease. Studies show that this diet improved insulin levels and glucose homeostasis in those with Type 2 Diabetes.
Reduced Risk of Cancer
The ingredients found in the Mediterranean diet are full of antioxidants and are naturally anti-inflammatory. This means that the diet could reduce the risk of cancer when followed!
Imagine arming your body with the tools to prevent cancer cells from forming simply by following a nutritious (and delicious) diet.
Weight Management
Due to the diet’s focus on whole foods and low-fat ingredients, the Mediterranean diet promotes healthy weight management. Maintaining a healthy weight can prevent lifelong and chronic health issues such as heart disease, diabetes, cancer, and more.
How to Start the Mediterranean Diet
When you set yourself up to start a new diet, it can feel confusing and overwhelming. Thankfully, the Mediterranean diet is super easy to follow and straightforward!
The first step is focusing on your main food groups and adopting the mindset to eat only whole and natural foods—avoid processed food.
Pro tip: Try to shop along the perimeter of your grocery store for the main foods in your meals.
Remember, you want to prioritize fish and seafood, lean protein sources, fruits and vegetables, legumes, and dairy like eggs, Greek yogurt, and cheese. When you need to add a bit of fat and oil to your meals, opt for cold-pressed Extra Virgin Olive Oil.
Mediterranean Diet Meal Ideas
One of the best ways to start a diet is by creating a meal plan with dishes you can cook multiple times a week. Here are some of the most delicious (and nutritious) meals that align with the Mediterranean diet.
- Greek Salad – A fresh salad made with cucumbers, tomatoes, red peppers, oregano, salt, and olive oil.
- Eggplant Parmesan – A warm comfort food made with sliced eggplant, tomato sauce, and parmesan cheese baked in the oven.
- Minestrone Soup – A classic Mediterranean soup made with legumes and vegetables.
- Baba Ghanoush – A savory appetizer or side dish dip made of eggplant, perfect to pair with pita or whole grain bread.
- Gyro – A simple sandwich wrapped in pita bread containing shredded chicken, tzatziki sauce, lettuce, tomatoes, and potatoes.
These meals are easy to make at home or can be enjoyed at Cafesano Italian & Mediterranean Bistro in Northern Virginia!
Start Your Mediterranean Diet at Cafesano
As delicious and healthy as the Mediterranean diet is, we understand how difficult it can be to stick to it all the time. You’re busy! From working all day to running the kids around the town, making dinner can feel like a chore.
Thanks to Cafesano, you can stick to your Mediterranean diet while dining out!
Our menu is crafted with some of the best dishes that follow the Mediterranean diet like salads, soups, sandwiches, pasta, and brick oven pizza. (Oh, and we offer gluten-free options!) So you can enjoy a meal from high-quality ingredients prepared by our skilled chefs without the guilt of eating out!
And here’s the good news: you can also enjoy Cafesano’s Mediterranean dishes at events with our catering services! Whether you’re planning a corporate event or a family holiday party, we’re here to serve the best and healthiest food to you and your guests.
Check out our menu to see how we can help you stay on the Mediterranean diet during National Nutrition Month!