Brenda Lyle – Florida Today
Q: How do I choose a diet best for me?
A: Every advocate for a specialized diet can tell you why theirs is the best. The truth about eating is that there is no 100% one-size-fits-all plan. Each person has a unique biochemistry and some people have certain needs and restrictions. But the countless solid, science-backed studies on different “diets” and the disease process point to a “Mediterranean diet” as one of the best ways to eat for health.
What is a “Mediterranean diet”?
The Mediterranean diet is a wholesome eating pattern inspired by the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It emphasizes olive oil, vegetables, fruit, legumes, lean meat, nuts, fish and low-fat dairy. Fruit is often a dessert instead of sweets. What it does not include is a lot of red meat, fast food, snack cakes, cookies, ice cream, chips, pasta and deli meat.
What the studies show
The most recent study, released in the Journal of the American Medical Association in May of 2024, followed 25,315 women for 25 years with a high adherence to a Mediterranean diet. Biomarkers (measureable traits in blood, body fluids and tissues) from these women demonstrated a 23% reduced risk of all-cause mortality. A separate 12-year French study with seniors looked specifically at the effect of brain health among the followers of the Mediterranean diet. The researchers found a protective association between the Mediterranean diet and cognitive decline in older individuals, based on various scores and (blood) serum biomarkers. Need more? Per capita, the Mediterranean island of Sardinia has nearly 10 times as many people who reach 100 years of age than the U.S.!
Give it a try!
A personalized Mediterranean eating plan is only a few clicks away! Websites like eatingwell.com or everydayhealth.com provide a customized meal plan with protein, vegetables, grains, fruit and legumes at each meal — plus recipes and shopping lists. Or… meal kit services like organic sunbasket.com and hellofresh.com deliver customized ready-to-cook Mediterranean choices right to your door.
Some health conditions, like celiac disease, diverticulitis, gout and others force people to eliminate certain types of foods. If you can’t tolerate some foods, just leave them out. There are truly that many choices on a Mediterranean diet. It is also naturally low in sodium, but can be modified for even less sodium (MIND diet).
Remember, the Mediterranean diet isn’t rigid; it’s about overall lifestyle and balance. Check the event calendar at OneSeniorPlace.com and RSVP to the next healthy eating seminar or call 321-751-6771 in Viera.
One Senior Place is a marketplace for resources and provider of information, advice, care and on-site services for seniors and their families. Questions for this column are answered by professionals in nursing, social work, care management and in-home care. Send questions to AskOSP@OneSeniorPlace.com, call 321-751-6771 or visit One Senior Place, The Experts in Aging. Brenda Lyle is a Certified Care Manager and Certified Dementia Practitioner with One Senior Place, Greater Orlando.
