Boost Brain Health Naturally

Key Benefits of the Mediterranean Diet

 1. Supports heart health and reduces the risk of cardiovascular diseases.2. Promotes better brain health and may reduce the risk of cognitive decline.3. Helps manage weight in a sustainable way.4. Supports mental health by reducing symptoms of depression and anxiety.5. Lowers the risk of developing type 2 diabetes and certain cancers.

Core Principles of the Mediterranean Diet

1. Focus on Whole, Unprocessed Foods:● Vegetables and Fruits: Aim for at least 5 servings daily. The more colorful, the better!● Whole Grains: Choose brown rice, quinoa, whole-grain bread, and pasta.
2. Healthy Fats:● Olive Oil: Use as your primary cooking oil.● Nuts and Seeds: Almonds, walnuts, sunflower seeds, and chia seeds are great options.● Fatty Fish: Include salmon, mackerel, sardines, and tuna at least twice a week.
3. Protein Sources:● Legumes: Lentils, chickpeas, and beans are excellent plant-based options.● Lean Meats and Poultry: Eat sparingly and in moderation.
4. Dairy in Moderation: ● Opt for Greek yogurt, cheese, and milk in small portions.
5. Limit Red Meat and Sweets:● Red meat and sugary foods should be rare treats, not everyday staples.

A Sample Mediterranean Diet Meal Plan

Breakfast: Greek yogurt topped with fresh berries, a drizzle of honey, and a sprinkle of nuts.
Lunch: A colorful salad with mixed greens, cherry tomatoes, cucumbers, olives, and grilled chicken, drizzled with olive oil and lemon.
Snack: A handful of almonds or walnuts with a piece of fruit.
Dinner:Grilled salmon with a side of roasted vegetables (e.g., zucchini, bell peppers, eggplant) and quinoa.
Dessert: Fresh fruit or a small piece of dark chocolate.