Mediterranean diet

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Upton, J. (2015, October). More reasons to eat a Mediterranean style diet. Retrieved from
http://health.usnews.com/health-news/blogs/eat-run/2015/10/20/more-reasons-to-eat-a-mediterranean-style-diet

The benefits from following a Mediterranean diet are ample, decreasing the risk of heart disease, stroke, inflammation, depression, and asthma and helps reach weight loss goals.  It’s main focus is on consuming natural, plant-based foods, such as fruits, vegetables, nuts, legumes, and healthy fats in the form of olive, nut, or seed oil.  Almost every meal is begun with a salad or tomato based soup and finished with fresh fruit or fruit-based soup.  About 50% of energy comes from complex carbohydrates, such as oats, bulgur, couscous, bread, and pasta.  It is high in omega-3 fatty acids due to the availability of fresh fish and seafood from the Mediterranean.  It also encourages the consumption of walnuts as a protein source instead of beef or other red meat.  This lifestyle is low in sweets and candy, fried food, and sugar-sweetened beverages, all leading to healthy benefits. 

An example of a Mediterranean menu includes:

Breakfast
1 c cooked oats topped with ½ c nonfat Greek yogurt and ¼ chopped walnuts

Snack
Hummus with whole grain pita chips and fresh veggies

Lunch
Lentil soup with two slices whole grain bread and a fresh fruit salad with chopped fresh mint

Snack
3-4 whole grain crackers
8-10 olives
1 oz low fat Manchego cheese

Dinner
Tossed Greek salad with olive oil and red wine vinegar dressing
Homemade Mediterranean chicken burgers
Fresh fruit for dessert
Glass of wine :)

-AC

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