By Dr. Sylvia Klinger, DBA, MS, RD, founder of Hispanic & Multicultural Nutrition Communications

A recent study published in JAMA Network Open examined 25,315 women participating in the Women’s Health Study over 25 years and found that those who followed the Mediterranean Diet more closely had a 23% reduced risk of all-cause mortality. The study also demonstrated a decreased risk of cardiovascular disease and cancer mortality.

What sets the Mediterranean diet apart from the rest? It’s not just about the foods it includes but also the ones it prioritizes. This diet strongly emphasizes fresh, seasonal fruits and vegetables, fish, legumes, and nuts, all of which are rich in essential nutrients. It also advocates for the consumption of whole grains, a key component contributing to its effectiveness and health benefits.

These findings align with the Dietary Guidelines for Americans 2020-2025, which recommends a diet rich in fruits and vegetables, protein foods, including beans and nuts, whole grains, low-fat or nonfat dairy, and unsaturated fats, along with limiting saturated fats, sodium, and added sugars.

Ready to embrace the Mediterranean Diet? Here are some practical meal ideas to help you incorporate this healthy eating plan into your daily life and reap its numerous benefits.

Fruits and vegetables, whole grains, and legumes are typically the main ingredients in Mediterranean meals and snacks. Meals may include small portions of fish, meat, and eggs, and olive oil, spices, and herbs add flavor.

For breakfast, start with a simple bowl of oatmeal cooked with low-fat milk and topped with fruits and nuts, or vary your breakfast with an avocado whole-grain toast topped with an egg and chopped tomatoes.

For lunch, include a vegetable soup, a green salad tossed in an olive oil vinaigrette, and a side of crusty whole wheat bread. A pasta salad filled with vegetables and topped with your favorite protein is another excellent choice.

Salmon topped with mango salsa and rice pilaf filled with vegetables is a delicious dinner choice. Another great option is tofu-vegetable stir-fried served with a fruit salad.

For more recipe idea inspirations that include delicious fruits and vegetables, visit the Foundation for Fresh Produce at https://fruitsandveggies.org/

And remember, don’t let anyone or any group discourage you from eating the fruits and vegetables you and your family love and are affordable and accessible to you.