8 Ways to Follow the Mediterranean Diet for Better Health
Perhaps the world’s healthiest diet, the Mediterranean Diet is
abundant in fruits, vegetables, whole grains, legumes and olive oil. It
features fish and poultry—lean sources of protein—over red meat, which
contains more saturated fat. Red wine is consumed regularly but in
moderate amounts.Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease
Tip 1: Replace butter and margarine with healthy oils 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). Other
plant-based oils, such as canola or walnut oil, are also rich in
heart-healthy monounsaturated and beneficial omega-3 fatty acids. 
Swap out most of your red meat and get your protein from skinless
chicken and turkey, fish, beans, nuts and other plants. By displacing
red meat, you’ll lower your saturated-fat intake. Start by making a few
small changes. Aim to eat fish of any kind—except for fried, of
course—twice a week. 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. Make the focus of the meal whole
grains and vegetables and think of meat as a flavoring; for example, use
a little diced pancetta in a tomato sauce for pasta. If you do have a
hankering for a steak, it’s OK to indulge—just do so occasionally,
choose a lean cut, like top loin, sirloin, flank steak and strip steak,
and limit your portion size to 3 to 4 ounces.Tip 3: Eat veggies all day long.
Most people don’t get enough! 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. Big green salads are a great way to include several
vegetable servings at once, so treat yourself to one daily.Tip 5: Snack 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: Enjoy fruit for dessert.
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. Lots of grocery stores stock exotic
fruit—pick a new one to try each week and expand your fruit horizons.Tip 7: If you drink, moderate your 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
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. You’re more
apt to eat just until you’re satisfied than until you’re
busting-at-the-seams full.Source:
No comments:
Post a Comment