We all have heard that the healthiest diet to manage one's weight is through Mediterranean Diet as it is mostly composed of fruits, vegetables, whole grains, legumes and olive oil. It also has been linked to weight loss, improved sugar levels and reduced risk of depression among other health benefits.
Eating Well magazine has listed down 8 simple ways to kick start a Mediterranean diet for everyone.
Tip 1: Use Olive Oil to replace butter and margarine as often as possible.
"Use olive oil-a good source of heart-healthy monounsaturated fats-as your primary fat for cooking and baking. A high-quality extra-virgin olive oil seasoned with balsamic vinegar is delicious for dipping bread and is a healthier alternative to butter (which is rich in the saturated fats associated with increased risk of heart disease). "
Tip 2: Forget Red Meat.
"Get your protein from skinless chicken and turkey, fish, beans, nuts and other plants over red meat, you'll lower your saturated-fat intake. Fatty fish, such as salmon or tuna are especially good choices: they are rich in omega-3s, a type of polyunsaturated fat, linked with improved heart health."
Tip 3: Eat vegetables - lots of it.
"Aim for 3 to 8 servings of vegetables a day. A serving size is 1/2 to 2 cups depending on the vegetable. Pick vegetables in a variety of colors to get a range of antioxidants and vitamins. Start your day out with a spinach and Cheddar omelet, have a bowl of vegetable soup for lunch and have roasted carrots and a green salad for dinner."
Tip 4: Choose whole-grain bread, pasta, rice and other grains.
"Quinoa, as a substitute for potato or white bread. Barley is full of fiber and its filling: pair it with mushrooms for a steamy, satisfying soup. A hot bowl of oatmeal for breakfast. Supplement your intake with other whole-grain products, like whole-wheat bread and pasta. Look for the term "whole" or "whole grain" on the food package and in the ingredient list-it should be listed as the first ingredient. "
Tip 5: Munch on nuts, seeds or low-fat cheese or dairy instead of processed snack foods.
"Snack on a handful of almonds, walnuts or sunflower seeds in place of chips, cookies or other processed snack foods, which are often, loaded with sugars, saturated fat and trans fats. Calcium-rich low-fat cheese or low-fat and nonfat plain yogurt with fresh fruit are other healthy and portable snacks."
Tip 6: Fruits for Desserts.
"Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar-drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling."
Tip 7: Moderate your alcohol consumption to no more than a glass or two with a meal.
"Research indicates that people who drink moderately are less likely to have heart disease than those who abstain. Alcohol appears to raise "good" HDL cholesterol. Wine, in particular, "thins" the blood (making it less prone to clotting) and also contains antioxidants that prevent your arteries from taking up LDL cholesterol, a process that can lead to plaque buildup. Remember, "1 drink" equals 12 ounces of beer, 5 ounces of wine or 11/2 ounces of liquor."
Tip 8: Savor your every bite.
"Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you're eating. Not only will you enjoy your company and your food, eating slowly allows you to tune in to your body's hunger and fullness signals."
