Can adopting the Mediterranean diet help in preventing systemic diseases in a 28-year-old woman?

Question

Hi doctor,

I am a 28-year-old woman. I want to avoid systemic illnesses. I engage in 30 minutes of walking every day, and I do not have any health issues. I am not under any medications. Recently, I came across the Mediterranean diet. Can I follow such a diet to prevent systemic diseases and maintain a healthy lifestyle? What constitutes a Mediterranean diet, and how can I follow it? Please help.

Answer 1

Hi,

I am glad you chose icliniq for your medical-related queries.

I understand your concern.

Yes, it can be a part of your daily dietary habits, but I want you to gradually make a shift. The Mediterranean diet plan primarily emphasizes greater intake of plant-based food products and limited consumption of meat products. It is composed of dietary practices that significantly lower the risk of health problems like diabetes, cancer, depression, heart attacks, obesity, and others. The diet includes:

Regular intake of fruits and vegetables.
Frequent consumption of whole grains and legumes.
Daily use of olive oil, nuts, and seeds as a source of fats.
Moderate intake of dairy products.
Occasional consumption of eggs, meat, fish, and wine.
Seldom intake of honey and added sugars.

Foods to avoid on the Mediterranean diet:

Butter and refined oils.
Refined grains like white bread and pasta, pizza, and food products made from white or refined flour.
Processed and packaged food products.
Red meat.
Desserts with high added sugars.

These are a few tips, but you need to seek personalized dietary consultation once.

I hope you are satisfied with my answer. For further queries, you can consult me at icliniq.

Thank you.