February 2025 Employee Newsletter: The Mediterranean Diet

FEBRUARY 2025 EMPLOYEE NEWSLETTER Live Well. Work Well. 2025’s Best Diet: The Mediterranean For the eighth consecutive year, U.S. News & World Legumes (e.g., beans, chickpeas, lentils, peanuts Report named the Mediterranean diet the world’s and peas) best overall diet. This diet can help support brain Whole grains (e.g., barley, buckwheat, brown rice, function, promote heart health and regulate blood oats and whole-wheat bread and pasta) sugar levels. Research also suggests that this well- Fish and seafood (e.g., crab, mussels, oysters, balanced eating pattern can help prevent some salmon, sardines, shrimp, trout and tuna) chronic diseases and increase longevity. Herbs and spices (e.g., basil, cinnamon, garlic, mint, nutmeg, rosemary and sage) Because the Mediterranean Healthy fats (e.g., avocados, avocado oil, extra diet is nonrestrictive, almost virgin olive oil and olives) anyone can follow it and adapt it to their personal The meal plan also encourages poultry (e.g., and cultural food chicken, duck and turkey), eggs, cheese and yogurt preferences. in moderation. Sweets, red meat and other highly processed foods should be limited. A nonrestrictive healthy eating regimen such as the The winning meal plan emulates how people in the Mediterranean diet may be easier to follow and stay Mediterranean region have traditionally eaten, committed to. After all, you can start building focusing on whole grains and heart-healthy fats. Mediterranean-inspired meals with foods you These foods are encouraged in the diet: already love or by incorporating more fruits and Fruits (e.g., apples, bananas, grapes, melons, vegetables into your meals and snacks. oranges, peaches, pears and strawberries) Vegetables (e.g., artichokes, broccoli, Brussels sprouts, carrots, cucumbers, kale, onions, spinach and sweet potatoes) Nuts and seeds (e.g., almonds, cashews, hazelnuts, macadamia nuts, pumpkin seeds, peanut butter, sunflower seeds and walnuts)