By Robert J. Matthews
Included among the healthy lipids advocated by the Mediterranean diet are monounsaturated and polyunsaturated fats.
Omega-3 lipids, which are also present in fatty fish such as salmon, tuna, and sardines, and omega-3 sources derived from plants like walnuts and canola oil, are also included.
Nevertheless, the dietary regimen restricts the intake of saturated fats, which clog arteries and are present in foods like fatty meat portions, butter, full-fat ice cream, and poultry skin.
While the 2020–2025 Dietary Guidelines for Americans advise a maximum of 10% of total calories to be devoted to added sugar, added sugar is not recommended on the Mediterranean diet.
However, much like saturated fats, it is not necessary to completely abstain from added carbohydrates; rather, judicious selection of where to incorporate it and its quantity is sufficient.
The majority of added sugar in the American diet originates from sugar-sweetened beverages; therefore, it is simple to substitute water or seltzer.
The generally mild climate of the Mediterranean provides ample opportunity for walking, cycling, and other physical activities.
In order to maintain a healthy lifestyle while adhering to this plan and the 2020–2025 Dietary Guidelines for Americans, regular exercise is an absolute necessity.