The Evidence is Clear.
Years of research has shown that people in the Mediterranean region lived longer and healthier lives. Further studies have now linked the Mediterranean diet to numerous health benefits including maintaining a healthy weight and decreasing risk of diabetes, heart disease, cancer and death.
Fewer Heart Attacks and Strokes
Lower Risk of Diabetes
Lower Risk of Dementia
Lower Risk of Mortality
What is Unique About the Mediterranean Diet?
In contrast to other diets, the Mediterranean diet does not specifically control for calories, and it allows for a relatively high intake of healthy fats (mainly olive oil) and a moderate intake of red wine during meals (up to one serving per day for women and two servings per day for men). Although a high fat diet may sound “unhealthy,” the Mediterranean diet consists mainly of unsaturated fat (known as a “good” fat) from plant sources, and it discourages intake of saturated fat.
Further studies are still needed, but it appears that the overall dietary pattern of the Mediterranean diet – not just the amount of calories and fat – is most important for lowering the risk of disease and death.
WHO IS THE MEDITERRANEAN DIET FOR?
Simply put: Everyone. The Mediterranean diet has been shown to have health benefits for people of all ages. Whether you are in good health, overweight, obese, or have diseases such as diabetes, the Mediterranean diet may help increase your life expectancy and lower your risk of heart attack, stroke, dementia and certain forms of cancers.
How can I follow the mediterranean diet?
The Mediterranean diet is most accurately defined as the traditional dietary patterns and lifestyle in the 1960s of people in parts of Greece and southern Italy, near the Mediterranean Sea. The traditional Mediterranean diet consists of eating plenty of olive oil, vegetables, fruits, nuts and legumes (such as beans and lentils), as well as moderate consumption of fish. You’ll find the right amounts of each of these foods in every Pangea Nutrition meal plan.
Eat More Fruit
Instead of reaching for sugary snacks, try satisfying your sweet tooth with fresh fruits or a fruit smoothie.
Eat Plenty of Vegetables
Try eating two servings of vegetables each day to get key nutrients and fiber that your body needs. Instead of snacking a bag of chips, grab some carrots and hummus!
Eating breakfast can help you feel great all morning. Aim for a healthy balance of protein, carbohydrates, fiber and vitamins.
Mediterranean Diet Delivered
Take it easy and relax. We’ve done the meal planning for you:
Weekends: Cook for about 1 hour to prepare dinner, lunch for Monday, and other dishes to save you time during the week.
Two Weeknights: Prepare dinner in as few as 30 minutes. Spend an extra 5 minutes to make tomorrow’s lunch.
That’s all it takes to follow the Mediterranean diet as recommended by scientists, doctors and healthcare providers around the world.
Meal plans starting at $37 per week plus about $50 in groceries for two people.
1. Gea A, Bes-Rastrollo M, Toledo E, Garcia-Lopez M, Beunza JJ, Estruch R, Martinez-Gonzalez MA: Mediterranean alcohol-drinking pattern and mortality in the SUN (Seguimiento Universidad de Navarra) Project: a prospective cohort study. Br J Nutr. 2014, 111: 1871-1880. 10.1017/S0007114513004376.