incentaHEALTH members will now have another healthy meal plan option to select: the heart healthy Mediterranean diet. Members can now choose between standard, vegetarian, gluten-free and Mediterranean meal plans.
“The Mediterranean diet is rich in healthy fats and dark green vegetables, while limiting processed sugars. Many who follow this whole-food based meal pattern are able to reduce their risk for heart disease, obesity and Type 2 diabetes,” said Rachel Phillips, incentaHEALTH Diabetes Prevention Coordinator.
The Mediterranean diet is a heart-healthy eating plan rooted in the traditional flavors and cooking style of the – you guessed it – Mediterranean. At its core the Mediterranean meal plan includes:
- Daily meals focused on vegetables, fruits, whole grains and healthy fats.
- Weekly protein consumption of fish, poultry, beans and eggs.
- Moderate portions of dairy products and minimal red meat consumption.
- Limited processed foods, particularly those high in added sugar and trans-fats.
The Mediterranean diet is plant-focused. Meals are built upon a plant base of vegetables, fruits, nuts, herbs and whole grains, with moderate amounts of poultry, beans, eggs and seafood added in.
Heart healthy fats are an important key to the Mediterranean diet. Mono-unsaturated fats like olive oil, nuts, seeds and avocados are featured. Additionally, omega-3 fatty acids found in fish like salmon can be found in this meal plan as well. Omega-3 fatty acids help reduce inflammation in the body and help decrease triglycerides and your risk for stroke and heart failure.
The Mediterranean diet is a great option for anyone looking to adopt a healthier lifestyle, improve their heart health and reduce their risk for chronic conditions like Type 2 diabetes.
Studies have shown that this diet is associated with reduced risk factors for cardiovascular disease and is recommended by the Dietary Guidelines for Americans to prevent chronic disease. A study published in the American Journal of Clinical Nutrition demonstrated the benefits of the Mediterranean diet on Type 2 diabetes management and prevention. It not only helped individuals lower their A1C levels, it also provided added benefits of additional weight loss, improved cardiovascular health and lower cholesterol levels.
“Building healthy eating habits is an important part of our diabetes prevention program, #PreventDiabetes. The Mediterranean diet fits perfectly into the daily coaching our members receive via the incentaHEALTH app around healthy eating habits to prevent Type 2 diabetes,” said Rachel Phillips.
At incentaHEALTH we make HEALTH rewarding with app-based coaching support, at-home progress tracking tools and behavioral economics backed incentives to support weight loss, weight management and Type 2 diabetes prevention. Schedule a demo today to see how we can bring the tools for better health to your population.