In this video, learn about the Mediterranean diet and how it can benefit your everyday health! The Mediterranean diet offers numerous options, such as vegetables, red wine, whole grains, fruits, and fish to name just a few. It’s one of the healthiest diets and can lower the risk of heart disease. To learn more about the Mediterranean diet and how it compares to other diets such as keto, watch the video!
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00:00 I'm Lisa, and today I'll be answering all your questions about the Mediterranean diet.
00:04 What is the Mediterranean diet?
00:06 Lots of vegetables, lots of whole grains, fruits.
00:09 They're very unprocessed and also rich in olive oil, fish, healthy fats they're getting
00:14 in their diet, a little bit of red wine, which is always a fun thing to know about the Mediterranean
00:18 diet, and they don't eat a lot of added sugar, processed foods, sweets, things like that.
00:24 Where do I start?
00:26 So anytime you're making any dietary changes, you don't want to completely overhaul your
00:30 diet.
00:31 You want to start small and do things that you can stick with.
00:34 Carrot sticks as a snack or able to add a serving of vegetables to your dinner, that's
00:37 a great place to start.
00:39 Is the Mediterranean diet the healthiest diet?
00:42 So in a way, yes it is.
00:43 We think this pattern is associated with living longer, lower risk of heart disease, lower
00:48 risk of inflammation.
00:49 It's a really, really, really healthy way to eat.
00:52 But of course, you have to eat in a way that works for you.
00:54 So adopt the principles you can and kind of make it work and fit in your lifestyle.
00:57 Can you eat pizza on the Mediterranean diet?
01:00 Why, yes you can.
01:02 So pizza is traditionally an Italian food and Italy is part of the Mediterranean region.
01:06 And like bonus if you can put some veggies on it.
01:09 Is the Mediterranean diet better than keto?
01:11 Yes!
01:12 Such a great question.
01:15 Keto is ultra low carb, ultra high fat, and it cuts out all those healthy foods that the
01:19 Mediterranean diet is known for.
01:21 So lots of vegetables have too many carbs to be eaten on a keto diet.
01:24 Almost no fruits can be eaten on a keto diet and no whole grains.
01:27 There's a lot of healthy foods that you're eliminating when you do keto and the Mediterranean
01:32 diet is really rich in those healthy foods.
01:34 How do I follow the Mediterranean diet while eating out?
01:37 Think about adding vegetables when you can.
01:39 So salads, roasted vegetables, is there a side dish of vegetables that you could add
01:43 onto your entree if it doesn't come with?
01:45 Look at the menu for whole grains.
01:47 If there's brown rice or quinoa on the menu that could be a great option.
01:52 Is the Mediterranean diet good for people with diabetes?
01:55 So the healthiest way for people to eat who have diabetes is actually just generally healthy
01:59 for all of us.
02:01 All of us should be eating a good balance of carbohydrates and protein and healthy fats
02:05 and the Mediterranean diet includes all that.
02:07 If you have diabetes, definitely talk to your doctor about what works for you.
02:10 But you can definitely eat a Mediterranean style diet when you have diabetes.
02:14 Can I do the Mediterranean diet if I don't like fish?
02:18 Absolutely.
02:19 Seafood is one of the things about the Mediterranean diet that's associated with health benefits,
02:24 but it's not the only thing.
02:25 They're also eating a lot of plant-based proteins, so those legumes, they're getting whole grains
02:30 in their diet.
02:31 But it is recommended to try seafood twice a week.
02:33 So if you just haven't found the right type of fish that you like, maybe try a different
02:36 preparation.
02:37 Like you could try some shrimp or some salmon on the grill.
02:39 And if you just don't eat fish, again, you can still get those healthy fats in.
02:43 Choose nuts often.
02:44 Choose avocados, olive oil.
02:47 Is the Mediterranean diet good for kids too?
02:50 Kids should be able to enjoy all foods and not be restricted.
02:53 However, at the same time, you want to also offer lots of healthy foods to your kids.
02:58 Whole grains, your fruits, your vegetables.
03:00 Of course, kids can and should enjoy those foods.
03:03 Even if they think they don't like them at first, keep offering.
03:06 What are the best Mediterranean diet snacks?
03:09 Carrots and hummus would be a great option or cucumbers.
03:12 You could do any type of fruit.
03:14 Apples, paired with almonds.
03:16 You take your fruit and you're getting that really nice, high-quality carbohydrate, pairing
03:20 it with a healthy fat like a nut, which is going to slow down that absorption of carbs
03:24 into your bloodstream.
03:25 It's going to help keep you fuller for longer and avoid those blood sugar spikes and crashes.
03:29 If you're really on the go, dried fruits also can be a great option because it's a little
03:32 bit more portable.
03:33 I hope you guys learned a lot about the Mediterranean diet and you feel ready to get started if
03:37 you haven't already.
03:38 If you have any more questions about the Mediterranean diet, let us know in the comments.
03:42 I'd love to answer them.
03:42 (upbeat music)
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