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The Mediterranean Way of Eating

The Mediterranean Diet:  A Delicious, Satisfying Way to Eat!

The Mediterranean diet reflects a way of eating the traditional foods in the countries that surround the Mediterranean Sea.  You can discover these delicious flavors and fresh foods at your local supermarket.  You will be able to bring the affordable Mediterranean style of eating to your kitchen and enjoy this healthy way of eating.  While you are savoring the food you eat, you are also enjoying meals with family and friends which are important parts of Mediterranean-style eating.  Physical activity such as a walk after a meal is also important.

A variety of fruits, vegetables, nuts and salmon.

What are the Benefits of Mediterranean-style Eating?

Mediterranean-style eating can help to lower your risk of heart diseases, such as stroke or heart attack.        The food choices in this style of eating may also help to prevent certain types of cancer, Parkinson’s disease,    and Alzheimer’s disease.  It may also help you to lose weight because the amount of food that you eat is limited, food is savored and not eaten on-the-run, and activity is encouraged.

Eight Simple Steps for Good Health

1. Eat lots of vegetables.  The sky is the limit for choices!  Enjoy delicious fresh tomatoes on top of fresh mozzarella cheese drizzled with olive oil, a delicious salad of greens, fresh tomatoes, topped with feta cheese and drizzled with olive oil and balsamic vinegar, soups and stews, oven-roasted medleys, vegetables or delicious greens.

2. Change the way you think about meat.  Have smaller amounts such as add small strips of sirloin to a vegetable saute or dish of pasta.  As a main course, have smaller portions, 3 ounces or less of chicken or lean meat.

Delicious veggies, fruits and good fats.

3.  Enjoy some dairy products.  Try smaller amounts of cheese varieties and Greek and plain yogurt.

4. Eat seafood twice a week.  Seafood includes tuna,herring, salmon, and sardines.  These are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

5. Cook a vegetarian meal one night a week.  Meals can be built around beans, whole grains, and vegetables.   Add flavor to these meals with herbs and spices.  Once you feel comfortable with one night try this meal type two nights per week.

Grilled vegetables

6. Use good fats.  Healthy fat sources include extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives and avocados.  Includes these healthy fats in daily meals.

7. Switch to whole grains.   Whole grains are naturally rich in many important nutrients; their fuller, have a nuttier taste and the extra fiber keeps you satisfied for hours.  Use grains like barley, bulgur, farro and brown, black or red rice and favor products made with whole grain flour.

8. Eat fresh fruit for dessert.  Choose from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

 

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