The green Mediterranean diet builds on the traditional Mediterranean diet that focuses on fruits, vegetables, and other plant-based foods. The diet also includes unique additions, apart from what we already know being part of the Mediterranean diet. In the green Mediterranean diet, things like green tea, Mankai duckweed, and walnuts, all of this offers enhanced heart health benefits as compared to the Mediterranean of standard version.

This diet was created in 2020, this diet also encouraged a more sustainable and health-focused way of eating.

How does it work - the Green Diet?

The researchers for the first time introduced the green Mediterranean diet in 2020 which enhances cardiometabolic benefits of the traditional Mediterranean approach. It emphasizes plant-based foods and limits animal products to promote heart health and reduce inflammation. This diet can also help with weight management, lower the risk of chronic conditions like diabetes, and support environmental sustainability.

What one needs to follow?

Similar to the traditional version, the Green Mediterranean diet also follows the same dietary guidelines:

Women: 1,200–1,400 calories per day

Men: 1,500–1,800 calories per day

Physical activity is also encouraged to maximize benefits. While any plant-focused Mediterranean diet could be considered "green," the official version includes specific foods:

• Green tea: 3–4 cups per day
• Mankai duckweed: 100 grams, providing protein and antioxidants
• Walnuts: 28 grams daily

What foods can you include?

In the green diet, the importance is to on more plant-based foods, which includes:

• Fresh fruits and vegetables
• Nuts and legumes
• Olive oil, herbs, and spices
• Whole grains

However while this diet too retains animal-based proteins from the traditional Mediterranean diet, the foods like meat, fish or eggs are limited, More attention is given towards the alternatives like tofu, beans, nuts and quinoa.

What foods should you avoid?

The diet minimizes or eliminates:

• Butter and high-fat dairy products
• Foods high in added sugars
• Processed and red meats

How can you follow a meal plan on this diet?

Start with half a cup of oatmeal with fresh fruit and cinnamon and a cup of green tea as your breakfast.

Moving on to lunch, get a smooth of Mankai duckweed, one cup of fruits or vegetables, and unsweetened plant-based milk.

In between, you can also munch on a handful of walnuts, and another cup of green tea.

Lastly, end your day with grilled salmon with cooked spinach, brown rice and a cup of green tea for your dinner.

What are the benefits?

Heart Health

Studies show that following the green Mediterranean diet for six months can lower blood pressure and "bad" LDL cholesterol—two key risk factors for heart disease.

Visceral Fat Reduction

Visceral fat, which accumulates around the abdomen, is linked to various health issues. Research found that the green Mediterranean diet led to double the visceral fat loss compared to the standard version over 18 months.

Environmental Benefits

Reducing meat consumption can significantly lower greenhouse gas emissions. Switching to a green Mediterranean diet can be a meaningful step toward protecting the planet.

People are switching from weightlifting and training in the gym to real world strength training.

By strengthening multiple muscle groups at once, it enhances balance, posture, and overall physical efficiency. And one of the best ways to do this is by adopting the farmer's walk

What Is Farmer’s Walk?

Here’s Why Farmer’s Walk Has Gained Popularity:

1. Builds Body strength

Meanwhile, the legs including the quadriceps and hamstrings support the lower body’s endurance.

2. Improves Balance And Posture

Overall, this exercise also regulates spinal and musculoskeletal health.

3. Supports Recovery

It can rebuild strength and stabilize mobility without exceeding tissue healing thresholds.

4. Time Efficient

It can help build strength, improve balance, and boost endurance all at the same time by ensuing coordination among different muscles of the body, making it useful for physical therapy and everyday fitness.

5. Proper Diet and Care It is crucial to fuel your body and make it ready for such a comprehensive exercise.

Proteins such as legumes, tofu and supplements support muscle repair and growth making them an excellent source.

Hydration is the key factor that prevents fatigue and muscle cramps.

Before any extensive workout, warm up thoroughly with light cardio or stretching for about 15-20 minutes.

Chia seeds are everywhere right now, in detox waters, overnight puddings and gut health reels. Most people know the basics: they are rich in fiber and should always be soaked before eating. But a common question keeps popping up. Is mixing chia seeds into water enough, or is there a better way to actually help your gut?

According to Dr Joseph Salhab, a Florida-based gastroenterologist who regularly shares digestion tips online, the answer lies not just in soaking chia seeds, but in what you pair them with.

Chia seeds with water: Simple but limited

Dr Salhab explains that chia seeds stirred into water do deliver benefits, especially for people trying to increase fibre intake or stay hydrated. “When you put chia seeds in plain water, you're mostly just getting fiber and hydration, which is good,” he says.

The soluble fiber in chia seeds absorbs water and forms a gel-like texture, which can help soften stools and support regular bowel movements. For someone who struggles to meet daily fiber goals, chia water can be an easy add-on to the routine.

However, Dr Salhab points out that while this method is helpful, it does not fully tap into the gut-health potential of chia seeds.

Why yoghurt changes the game

According to the gastroenterologist, pairing chia seeds with yoghurt turns a basic fiber drink into what he calls a “gut health powerhouse.” The reason lies in how prebiotics and probiotics work together inside the body.

Chia seeds are rich in prebiotic fiber, which feeds the beneficial bacteria already living in the gut. Yoghurt, on the other hand, contains live probiotic cultures, which are the good bacteria themselves. When combined, they create a powerful synergy.

“Pairing chia seeds with yoghurt makes it a gut health powerhouse,” Dr Salhab explains. “The fiber in chia seeds acts like food for the gut bacteria, and when you're adding yoghurt, you're bringing in probiotics. So together, it's the prebiotics plus the probiotics.”

Read: Superfood Chia Seeds Can Also Be Risky For Some, Know Who They Are

Supporting the gut lining and reducing inflammation

Dr Salhab adds that this combination helps the gut bacteria produce more short-chain fatty acids, especially butyrate. These compounds play a crucial role in maintaining gut lining strength and lowering inflammation.

“These short-chain fatty acids like butyrate help reduce inflammation and keep your gut lining strong,” he says. This is particularly important for people dealing with bloating, sluggish digestion, or gut sensitivity.

Added protein and healthy fats

Another advantage of adding yoghurt is nutritional balance. While chia seeds offer fiber and omega-3 fats, yoghurt contributes protein and additional healthy fats that help keep you fuller for longer.

“Yoghurt also adds protein and healthy fats,” Dr Salhab notes, making the chia-yoghurt combo more satisfying than chia water alone, especially as a breakfast or mid-day snack.

Also Read: AI-generated Videos of Chia Seeds Have Got Doctors Concerned About Its Use

Potential protection for colon health

Dr Salhab also highlights research linking regular yoghurt consumption to a lower risk of colon cancer. When fiber-rich foods like chia seeds are added, the protective effect may increase.

“We know that people who eat more yoghurt typically have a lower risk of colon cancer,” he explains. “And now that you're adding in more fiber, it's just another thing that can help protect your colon.”

Note: This information is based on a user generated content, available publicly. Health and Me does not promote any information shared on social media as a substitute for medical consultation. Please seek guidance from your nutritionist/dietitian and GP before making any changes in your diet.

In modern days, people are choosing vegan alternatives for sources of protein rather than dairy products.

Paneer and tofu are both foods sold in white blocks that can be added to dishes spanning many Asian cuisines. The production of both foods involves curdling and pressing. Each has a mild taste on its own yet absorbs the flavours of its marinades.

Paneer is made by curdling hot milk with an acidic substance like lemon juice, vinegar, or curd, whereas tofu is made from soy and does not contain animal-based ingredients.

However, scientists say tofu is a superior, lower-calorie, and cholesterol-free alternative to paneer for weight management, offering 75 percent less fat and higher iron.

Here is why:

Heart Health

Coronary artery disease, which is caused by plaque build-up up and inflammation in the blood vessels, is one of the leading causes of heart attacks and strokes in the country. However, eating tofu can reduce chances of developing coronary artery disease.

Unlike other dairy sources of protein, tofu is low in saturated fat and significantly lowers the risk of bad cholesterol, which is a leading factor for heart problems.

Prevents Chronic Diseases

It contains antioxidants that prevent cells from damage that can lead to cancer. Research suggests that regular intake may reduce chances of breast, prostate and colon cancer.

Maintains Bone Health

Isoflavones in tofu may reduce bone breakdown, particularly in postmenopausal women who are more prone to osteoporosis.

Rich In Nutrients A detailed nutrient comparison reveals that 100 grams of tofu has only about 70–80 calories and around eight grams of protein. Paneer, in comparison, has roughly 265–300 calories and 12–15 grams of saturated fat per 100 grams.

Vegan Alternative Tofu is a lighter, plant-based alternative suitable for those seeking better heart health, weight control, or a vegan diet.

Being dairy-free, it is suitable for vegans, lactose-intolerant individuals, and those who avoid animal-based foods for ethical, health, or religious reasons.

Diverse Dishes