Physio Podcast Transcript:
As you grow older you start to wonder what kind of diseases you should be guarding yourself from – so you can make the right decision with your diet. The reality is that the only way to predict what will happen in the future is to look at what’s happened in the past to your family.
Quite simply, you need to look at your family’s medical history and if you have a history of prostate cancer then you should guard against that. But if you have a history of stroke then you should guard against that.
Essentially, what you need to do is to ensure you are following the Mediterranean diet as the base diet and then make small adjustments to the diet based on your family’s medical history.
The Mediterranean diet has been proven time and time again to be the best base diet for you to build a healthy life from.
Understand the basic principle of this is that healthy food allows your body to be healthy. Not only that but healthy food is expected to help with other conditions. You don’t really need to be finding a diet for every specific disease prevention.
So for those of you who aren’t intimately familiar with the Mediterranean diet, don’t worry I’ve created a handy checklist for you. On this checklist are a list of foods that you should add to your diet and a list of foods that you should look at removing from your diet.
Before I go through the list, it’s really important that you understand there’s not one magical food that will change your chances of developing CVD, diabetes, or cancer. The more research that’s performed on these topics indicates that it is the overall dietary pattern that is most essential.
It’s not just about what you take out of your diet, it’s also what you add into your diet. So don’t think that you can maintain your “normal diet” but just remove these bad things. This won’t have the effect you desire.
You need to have a complete overhaul of your diet so that it follows the Mediterranean diet and then ensure that within your diet, you pay specific attention to the foods on this checklist.
So let’s go through this checklist briefly and as I go through, make sure you note down the foods to add. Let’s look at the foods to add.
- 4 tablespoons of olive oil – you should be consuming about 4 tablespoons of olive oil per day. In a recent study, it showed that people who had this measure of olive oil in their diet decreased the risk of CVD.
- 400 grams of vegetables – you should be consuming 400 grams of vegetables on a daily basis. Of that 400 grams, more than 200 grams should be raw, uncooked vegetables.
- 3 fruits – you should be consuming more than 3 fruits per day.
- 450 grams legumes – you should be consuming 450 grams of legumes per week
- 350 grams fish – you should be consuming 350 grams of fish per week.
- White Meat – when you have a menu choice, you should always choose white meat over red meat.
- In moderation -1 glass of wine – you should be consuming one glass of wine per day.
- Tomato based sauces – when looking at sauce choice, you should be choosing tomato-based sauces with added herbs, spices, and garlic.
Looking at these things to add to your diet, it actually looks quite simple to do. Remember though, it’s not just one of these foods that has a positive effect, it’s a combination of all of these foods while adhering to the Mediterranean diet.
I think you’ll agree that a lot of these food recommendations just come down to choices you make. You just need to make sure you are making choices that are good for you and on the recommended list.