![\"Healthy](\"https:\/\/mlcmmqmgggev.i.optimole.com\/w:300\/h:200\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.willclower.com\/blog\/wp-content\/uploads\/2019\/07\/Healthy-Lunch-Plates-300x200.jpg?resize=300%2C200&ssl=1\")
<\/p>\n
Nutritional research demonstrates that a Mediterranean style diet is associated with lower rates of heart disease, diabetes, and obesity. To eat in this manner, even if you do not live there, here are some tips:<\/p>\n
- \n
- Choose whole foods and limit foods that contain artificial ingredients.<\/li>\n
- Make vegetables the building blocks of your diet, with at least two servings at lunch and dinner.<\/li>\n
- Choose monounsaturated fats such as olive oil, almonds and avocados.<\/li>\n
- Eat a diet that is primarily plant-based by choosing: fruits, beans, nuts, whole grains and seeds.<\/li>\n
- Animal products such as red meat and processed meats should be the smaller portion on your plate.<\/li>\n
- Choose seafoods that are rich in omega-3 fatty acids such as salmon, tuna, and halibut.<\/li>\n
- Plant-based sources of omega-3 fatty acids include walnuts, pine-nuts and soybeans.<\/li>\n
- Limit consumption of high sugar drinks and, on occasion, choose the all-natural dessert options.<\/li>\n<\/ul>\n
<\/p>\n
Quantity<\/strong><\/p>\n
Do you need a rule to help you become healthier? Here’s a key rule that applies to any nutritional approach: Eat Small, Be Small.\u00a0Eating more food than your body needs can move your biometric profile into the at-risk range. All healthy dietary cultures, regardless of the specific cuisines they consume, eat meals in control.<\/p>\n
![\"Portion](\"https:\/\/mlcmmqmgggev.i.optimole.com\/w:300\/h:200\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.willclower.com\/blog\/wp-content\/uploads\/2019\/08\/Portion-Distortion-Comparison-300x200.jpg?resize=300%2C200&ssl=1\")
Use these tips to aid you control portions.<\/p>\n- \n
- If you eat faster, you will be more likely to overeat. So slow down, and take smaller bites when you eat.<\/li>\n
- Sugar consumption can create cravings, leaving to overeating. Cut sugar from your diet where you can.<\/li>\n
- Start with just a bit less than you think you want, then go back for more afterwards if you are still hungry.<\/li>\n
- Train your cravings. The amount you are hungry for can be trained. If you eat large, that will be what your body expects. So eat small, to be small.<\/li>\n<\/ul>\n
By controlling quantity and quality, you can get all the nutritional benefits of the healthier food options, but without eating so much that those same food become bad for you. Win win!<\/p>\n","protected":false},"excerpt":{"rendered":"
You cannot simply eat your way to health, because proper nutrition alone is not enough. A true lifestyle approach includes mindfullness and activity as well. That said, healthy eating habits … <\/p>\n","protected":false},"author":3,"featured_media":7794,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[494,538],"tags":[],"class_list":["post-7747","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-articles","category-the-olive-september","post_format-post-format-image"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/07\/Healthy-Lunch-Plates.jpg?fit=1254%2C837&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Qv5g-20X","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":12084,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=12084","url_meta":{"origin":7747,"position":0},"title":"Mediterranean Diets Associated with Fewer Alzheimer\u2019s Plaques and Tangles","author":"Alex Stiegel","date":"March 20, 2023","format":false,"excerpt":"Here's a good rule of thumb: Do what healthy people do, and you'll get their results. The Mediterranean dietary lifestyle famously produces some of the healthiest people on the planet, and scientists at the American Academy of Neurology show that it's also associated with fewer plaques thought to cause Alzheimer\u2019s.\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2023\/03\/Alzheimers-Trees-Lancaster-University-e1678965579407-6qT1n0.jpeg?fit=1000%2C635&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2023\/03\/Alzheimers-Trees-Lancaster-University-e1678965579407-6qT1n0.jpeg?fit=1000%2C635&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2023\/03\/Alzheimers-Trees-Lancaster-University-e1678965579407-6qT1n0.jpeg?fit=1000%2C635&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2023\/03\/Alzheimers-Trees-Lancaster-University-e1678965579407-6qT1n0.jpeg?fit=1000%2C635&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":7770,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=7770","url_meta":{"origin":7747,"position":1},"title":"Train Your Brain in August: With Nutrition","author":"Will Clower","date":"August 26, 2019","format":false,"excerpt":"All month we will explore the brain. Specifically, we'll walk you through the methods for training your brain to be stronger, smarter, and faster! Your blood vessels (arteries and capillaries) carry oxygen and nutrients into your brain and then deliver them to the neurons to keep them healthy. If your\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Brain Food chalk board sign with food in background","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/Brain-Food.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/Brain-Food.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/Brain-Food.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/Brain-Food.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2019\/08\/Brain-Food.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2129,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2129","url_meta":{"origin":7747,"position":2},"title":"Mayo Clinic Weighs in on the Mediterranean diet","author":"Will Clower","date":"March 21, 2011","format":false,"excerpt":"The Mediterranean diet has been in the news a lot lately, and now our mainstream health stake-holders are weighing in on the plan. Below is a brief summary put together by this group.\u00a0Bottom line?\u00a0The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking. Here's how to adopt\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.medcitynews.com\/wordpress\/wp-content\/uploads\/mayoclinic_logo.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":10549,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=10549","url_meta":{"origin":7747,"position":3},"title":"How many minutes of your lifespan gets erased if you eat a hot dog?","author":"Will Clower","date":"September 1, 2021","format":false,"excerpt":"Eating healthy foods can extend your life. So can unhealthy foods erase your life?","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"Hotdog on bun w mustard and ketchup","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/08\/Hot-Dog-on-bun-w-Mustard-and-Ketchup-scaled.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/08\/Hot-Dog-on-bun-w-Mustard-and-Ketchup-scaled.jpg?fit=1200%2C800&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/08\/Hot-Dog-on-bun-w-Mustard-and-Ketchup-scaled.jpg?fit=1200%2C800&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/08\/Hot-Dog-on-bun-w-Mustard-and-Ketchup-scaled.jpg?fit=1200%2C800&ssl=1&resize=700%2C400 2x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/08\/Hot-Dog-on-bun-w-Mustard-and-Ketchup-scaled.jpg?fit=1200%2C800&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":2769,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=2769","url_meta":{"origin":7747,"position":4},"title":"Med diet gathers momentum","author":"Will Clower","date":"June 16, 2008","format":false,"excerpt":"An initiative to promote the Mediterranean style of eating amongst US households has gathered speed as the science supporting the diet continues to stream through.The olive-oil-rich diet first appeared as a nutritional concept in the 1990's, but it is only in recent years that it has started to take a\u2026","rel":"","context":"In "Culture of Health"","block_context":{"text":"Culture of Health","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=227"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7747","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7747"}],"version-history":[{"count":9,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7747\/revisions"}],"predecessor-version":[{"id":8192,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/7747\/revisions\/8192"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/7794"}],"wp:attachment":[{"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mymedwellness.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}