Mediterranean Diet Tips
Looking to start a healthier lifestyle? The Dietary Guidelines for Americans 2015-2020 recommend we should make half our plate fruits and vegetables, and the Mediterranean diet is the perfect model to help us achieve this!
The Mediterranean diet focuses mainly on fresh fruits and vegetables, whole grains, legumes, using herbs and spices to flavor instead of salt, and including healthy fats such as olive oil. A variety of colorful fruits and vegetables can provide a variety of nutrients, antioxidants, and fiber. Having these three components in our foods help our bodies have a stronger immune system and help to keep us at a healthier weight.
The other half of our plate should include a serving of lean protein and a serving of grains. Including proteins such as fish or nuts can provide numerous benefits for our health such as improved cholesterol and improved heart and brain health. To round out the meal, it’s important to include a serving of whole grains, such as, whole grain bread, whole grain pasta, quinoa, or brown rice. The foods in this group have are higher in fiber, which is beneficial for our cholesterol levels and help us stay full and satisfied.
The Mediterranean diet also promotes the use of herbs and spices to flavor our foods instead of salt. Adding salt to foods, some which have natural salt to begin with, can increase our risk of heart disease and high blood pressure. Instead of grabbing the salt shaker, go for some basil, thyme, oregano, or garlic and see what blends well with your foods. A great strategy to reduce your sodium intake is to remove the salt shaker from your dining table—out of sight, out of mind!
Mediterranean Diet Recipes
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Eggplant and Garlic Dip Many dips add loads of calories, sodium, and fat to our meals, but not this one. With only 40 calories per serving and 15mg of sodium, you don’t have to feel guilty if you want to indulge in more than one serving. The recipe recommends serving the dip with green and red bell peppers, but feel free to also serve it with some carrots and celery for added fiber or whole grain pita chips. |
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Greek Salad with Tuna This salad packs a powerful 9 grams of protein and it’s only 90 calories per serving! You’ll get your servings of vegetables and protein from this salad, but be sure to add some whole grains and fruit to make this meal more complete. Try adding some fresh strawberries to the salad to complement the savory flavor of the feta cheese, but don’t forget the grains! Add a serving of whole grain pasta dressed with olive oil, garlic, pepper, and oregano, and you’ve got yourself a deliciously balanced meal. |
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Cucumber, Tomato, and Avocado Salad
If you’re looking for a quick and easy way to include more vegetables at your meals, this is the perfect recipe for you! The combination of feta cheese, olive oil, and garlic is sure to satisfy your savory cravings, while the avocado serves a delicious source of healthy fats. If you’re looking to cut down on the sodium, reduce the amount of feta cheese and instead add some basil or oregano to maintain the flavor.
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