My Longevity Journey

  The Mediterranean diet do’s and don’ts The Mediterranean diet is a heart-healthy eating plan that emphasizes whole, minimally processed foods, rich in healthy fats, lean proteins, and fiber. It has been associated with numerous health benefits, such as reduced risk of chronic diseases and improved mental health. Here are some general do's and don'ts for following the Mediterranean diet: Do's: Prioritize fruits and vegetables: Aim for a colorful variety, as they provide essential vitamins, minerals, and fiber. Aim for at least five servings per day. Craving sweets? Eat berries in low sugar such as blueberries, blackberries, raspberries and strawberries.  Choose whole grains: Opt for whole grain bread, pasta, rice, and other grains, as they provide more nutrients and fiber than refined grains. Treat white bread, regular pasta, potatoes as if they’re deserts. Mainly eat whole grains.  Include healthy fats: Focus on monounsaturated and polyunsaturated fats found in olive oil,