Getting started on healthy eating may seem like a daunting task because of the numerous diet trends available. But only one is touted as being arguably the healthiest diet on the planet: the Meditteranean diet.

Inspired by the eating habits of people from countries surrounding the Mediterranean Sea, the Meditteranean diet is not so much an actual diet as it is an eating pattern. Traditionally, this diet is abundant in fresh fruits, vegetables, grains and legumes. It also includes healthy sources of protein, such as oily fishes and shellfish.

Reasons to adopt a Mediterranean diet

Given its emphasis on fresh, nutrient-dense foods, it’s no wonder the Mediterranean diet has long been linked to some amazing health benefits. Check out some of those benefits below:

1. Supports healthy heart function – Mediterranean staples like fish, nuts and olive oil contain omega-3 fatty acids that help protect your heart and blood vessels from inflammation. Omega-3s have also been shown to lower high cholesterol and blood pressure levels, which can lead to heart disease.
2. Helps control your blood sugar – People with diabetes or are at a heightened risk of the disease can greatly benefit from adopting a Mediterranean diet. That’s because the complex carbs in whole grains, which the diet emphasizes, release glucose slowly. This helps to keep your blood sugar levels stable.
3. Improves your mental health – Those looking to manage their mental health problems may greatly benefit from going Mediterranean, too. Experts find that antioxidant-rich fruits and vegetables can help relieve symptoms of anxiety, depression and other similar mental disorders.
4. Keeps your mind sharp – The Mediterranean diet has also been linked to a lower risk of age-related mental decline. Several studies attribute this effect to omega-3s, which help protect the brain from inflammation. Inflammation in the brain has been linked to several forms of dementia.
5. Supports weight loss – Because of its emphasis on fiber-rich foods like fruits and vegetables, the Meditteranean diet may aid in weight loss and promote healthy weight management. Fiber sustains feelings of fullness for long periods, making you less likely to snack between meals or overeat.
6. Boosts gut health – In 2018, scientists found that people who followed a Mediterranean-type diet had more beneficial bacteria in their guts. These bacteria help keep your gut clean. They also play an extremely important role in digestion and help protect your body from many diseases.
7. Helps you live longer – Following a Mediterranean diet might just be the secret to a long, healthy life. Experts are inclined to believe this is so because of the diet’s emphasis on plant protein, healthy fats and antioxidants.
8. Strengthens your bones – Postmenopausal women are susceptible to bone diseases due to low levels of estrogen, a hormone involved in bone growth. Fortunately, studies have associated the Mediterranean diet with better bone density. This implies that the diet may aid in the prevention of bone conditions and fractures among postmenopausal women.
9. May reduce your cancer risk – Lower your cancer risk by following the Mediterranean diet. Colorful fruits and vegetables contain antioxidants that protect your cells and DNA from damage. If left unchecked, damage to your cells and DNA can trigger the development of cancer.

Mediterranean chicken and quinoa bowl recipe

This refreshing recipe features some Mediterranean staples that when combined make an incredibly filling bowl ideal for a heavy brunch or a light dinner.

Ingredients for 3 servings:

• 2 garlic cloves, minced
• 2 green onions, thinly sliced
• 1 6-ounce skinless chicken breast
• 3 cups broccoli florets
• 1 cup dried quinoa
• 1/2 cup roasted tomatoes
• 3/4 cup extra-virgin olive oil
• 3 tablespoons crumbled feta cheese
• 2 teaspoons dried oregano
• Juice and zest of 1 lemon
• Ground black pepper
• Kosher salt

Preparation:

1. Slice chicken breast into 1-inch chunks and place in a plastic bag. To a bowl, add 1/4 cup olive oil, garlic, oregano, lemon juice and zest, salt and pepper. Mix well and pour into the bag. Let the chicken breast marinade for at least 30 minutes or overnight. You can do this step ahead of time to cut meal prep.
2. Heat 2 tablespoons olive oil in a skillet over medium heat. Saute broccoli florets for 5 minutes, then add green onions. Season with 1/2 teaspoon each of salt and pepper, then add feta. Set aside.
3. Heat the remaining oil in a skillet over medium heat. Fry chicken for 10 minutes or until browned on all sides and cooked through.
4. Reduce heat and add the roasted tomatoes and broccoli mixture to the pan. Warm through.
5. Meanwhile, rinse the quinoa. Fill a saucepan with water and bring it to a boil. Add quinoa for 8 minutes or until al dente, stirring occasionally. Drain and set aside for about 5 minutes.
6. To serve, divide the quinoa between bowls. Top each bowl with a generous heap of the fried chicken and vegetable mixture. Season to taste with salt and pepper and add more feta cheese if desired.

The Mediterranean diet offers multiple essential nutrients and boasts a wide range of health benefits. It’s easy to follow as well. So start the year right by eating healthily – try the Mediterranean diet today!

Sources:

WellAndGood.com

ScienceFocus.com

Newswise.com

CancerResearchUK.org

FoodieCrush.com