Mediterranean Diet

I don't believe in "diets" and don't recommend most of the fad diets that are out there.  But I do think that many other countries are doing some things better than us when it comes to health and nutrition.  Most of us know that the American portion sizes and our processed food obsession could be the cause of many health issues today.   The Mediterranean way of eating has been around for a long time, provides fresh foods, focuses on good fats (fish- omega 3 fatty acids, olive oil, nuts which all keep you satieted), uses a variety of herbs and spices (which can prevent too much salt intake), has balance ( you don't have to cut out major food groups like most fad diets), and focuses on grains and beans (you can have carbs!).

The Mediterranean diet can lower the risk of heart disease, stroke, cancer, obesity; it can help with weight management and help prevent inflammation.   Here are some healthy foods that are part of this diet:

    • Fish and seafood- ex. salmon, trout, shrimp
    • Spices- ex. garlic, cumin, thyme
    • Vegetables- ex. colored peppers, eggplant
    • Legumes/beans- ex. lentils, azuki, chickpeas
    • Nuts and seeds- ex. walnuts, hazelnuts, sesame seeds
    • Fruit- ex. figs, dates, tomatoes
    • Grains- ex. quinoa, couscous, millet, barley
    • Dairy in moderation- ex. feta, yogurt
    • Alcohol in moderation- red wine

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