Free 1:1 nutritional coaching is available in the My Wellness portal. Participants can earn 100 My Wellness points.
Speaking of nutrition, U.S. News & World Report named the Mediterranean diet the world’s best overall diet for the eighth consecutive year. This diet can help support brain function, promote heart health, and regulate blood sugar levels. Because the Mediterranean diet is nonrestrictive, almost anyone can follow it and adapt it to their personal and cultural food preferences.
The winning meal plan emulates how people in the Mediterranean region have traditionally eaten, focusing on whole grains and heart-healthy fats. These foods are encouraged in the diet:
- Fruits (e.g., apples, bananas, grapes, melons, oranges, peaches, pears and strawberries)
- Vegetables (e.g., artichokes, broccoli, Brussels sprouts, carrots, cucumbers, kale, spinach, onions, spinach and sweet potatoes)
- Nuts and seeds (e.g., almonds, cashews, hazelnuts, macadamia nuts, pumpkin seeds, peanut butter, sunflower seeds and walnuts)
- Legumes (e.g., beans, chickpeas, lentils, peanuts and peas)
- Whole grains (e.g., barley, buckwheat, brown rice, oats and whole-wheat bread and pasta)
- Fish and seafood (e.g., crab, mussels, oysters, salmon, sardines, shrimp, trout and tuna)
- Herbs and spices (e.g., basil, cinnamon, garlic, mint, nutmeg, rosemary and sage)
- Healthy fats (e.g., avocados, avocado oil, extra virgin olive oil and olives)
The meal plan also encourages poultry (e.g., chicken, duck and turkey), eggs, cheese and yogurt in moderation. Sweets, red meat and other highly processed foods should be limited. Speak with a doctor before making any significant changes in diet.
Further information can be found in February’s Live Well, Work Well newsletter.
