Mediterranean Diet to Prevent Cancer

Aside from our genetic predisposition, our lifestyle choices are the primary deciding factors when it comes to the risk of us developing breast cancer. Abstaining from harmful substances, such as alcohol and tobacco, as well as staying physically active on a regular basis are all things we can control in our lives in order to lessen our chances of the dreaded diagnosis. Additionally, what we choose to eat is another crucial part of the cancer prevention tools available to us. 

There are many diets out there; some of them work better than others at maintaining a general level of health and wellbeing. However, there is one that stands out from the rest as the most successful in cancer prevention: the Mediterranean diet. It consists of foods rich in antioxidants and anti-inflammatory nutrients, as well as healthy fats and fiber. It helps stave off many types of cancer, as well as cardiovascular disease, diabetes, and other chronic conditions. 

So, What is the Mediterranean Diet?

Appropriately named after the sea of the same name, this diet is based on traditional foods found around the Mediterranean Sea, in countries such as Greece, Spain, Italy, Morocco, etc. It encourages an abundance of fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats commonly found in fish and poultry. Multiple studies have shown the Mediterranean Diet to promote cardiovascular function, support healthy blood sugar levels, and protect brain function. 

The Mediterranean diet is relatively easy to follow, as it isn’t as restrictive as some others. For example, it allows a moderate consumption of dairy, such as cheese, yogurt, and milk. Even more pleasant is the suggestion of one glass of red wine per day, if that’s your thing. Additionally, coffee and tea are other beverages that are allowed, provided you don’t douze them in fatty cream and processed sugar. 

A Typical Mediterranean Breakfast

They say that breakfast is the most important meal of the day. If you are trying out the Mediterranean diet, Greek yogurt is a great way to get a healthy dose of protein to kickstart your morning. Pair it with some chia seeds or berries for an extra vitamin kick. Or, if you’re in the mood for something hot, consider whipping up a veggie omelet and toasting up some whole grain bread. 

A Typical Mediterranean Lunch

Lunch is a good time to choose something on the lighter side to avoid that pesky afternoon slump. It is also a great time to load up on veggies. A garden salad with a balsamic and olive oil dressing with some feta cheese might be the perfect mid-day meal. If you’re worried about not feeling full, make sure to add some grains, such as quinoa, farro, or barley to the salad to make it a bit more hearty. Adding turkey sausage or grilled chicken is another way to add some healthy weight to your lunch.

A Typical Mediterranean Dinner

Why not end your day with some grilled fish, like salmon or tuna? Fish is an outstanding source of omega-3 fatty acids and vitamin D. A vegetarian lasagna, made of zucchini, eggplant, and tomatoes works great as a side or a main. If fish isn’t your thing, grilled or roasted lamb or chicken can be the source of protein you crave. Alternatively, non-meat-eaters can opt for a falafel sandwich.