Work in your garden for an hour three times a
week. You’ll get in shape as you shape up your garden.
2. Change your fat: Out with saturated
and trans fat from
butter, mayonnaise, margarine, cream and fatty red meat. They
contribute to heart disease. Mediterranean eating
means healthy monounsaturated fats from healthy olive oil, canola and
peanut oil (for cooking), all types of nuts and nut butters (without
hydrogenated fat -- read the label), seeds, avocado and olives. Fatty
fish are good sources of antioxidant omega-3 fatty acids (see more
about fish below).
3. Grains are good: American grocery
stores are onboard with
whole grains designed for busy Americans, so don’t be intimidated.
Quinoa, quick-cooking brown rice and whole-wheat couscous or bulgur
cook fast and are deliciously versatile -- for breakfast or as a side
dish. Convenience is a cup of oatmeal and tossing in a handful of
raisins and cashews -- a satisfying breakfast that keeps you fueled all
morning. Set aside an hour or so every Sunday and prepare some barley,
millet and wheat berries to enjoy throughout the week in soups,
casseroles and as side dishes with mushrooms and asparagus.
4. Fruit is fantastic: Foods are made
naturally sweeter with
fresh fruit or frozen. In addition to fresh fruit, peruse your
frozen-fruit aisle and pick up some berries, peaches and mixed fruit.
Whole fruit is better than juice for its heart-healthy fiber, which
helps maintain stable blood glucose and curbs your appetite. Fruit is
the best dessert -- try a wedge of melon with a squeeze of fresh lemon
or lime. Sprinkle a bowl of sliced strawberries or blueberries with
toasted, unsweetened wheat germ.
5. Vegetables daily: Today’s
supermarkets offer a spectacular
range of freshly washed and packed salad vegetables that require
virtually no preparation. Buy bagged salad greens, shredded cabbage and
pre-cut carrots, broccoli and cauliflower; top with quick-cooked shrimp
or chicken breast for an easy “super-salad” meal. Frozen veggies are
nutritious, sometimes even more than fresh if the fresh are shipped
from far away. Vegetables retain their nutritional potency when lightly
steamed. I find cooking in the microwave is so convenient; sprinkle
with dried herbs and drizzle with olive oil.
6. Protein power: The
traditional Mediterranean Diet
includes red meat no more than a few times a month; avoid processed
meats such as bacon, sausage and luncheon meats. Increase fish,
skinless poultry and nonmeat protein from tofu and nuts. Eat a variety
of fish at least 2 to 3 times weekly. Canned fish are ultra-convenient:
sardines, salmon, shrimp, mackerel and tuna, packed in spring water or
olive oil. Cook chicken breast or “meaty” fish such as salmon, tuna and
halibut on a countertop grill. Shop for tofu in your vegetable aisle.
Sauté sliced firm tofu in a nonstick pan with onions and serve
with
brown rice and a salad; blend soft tofu with garlic and fresh chives
and spread on whole-grain bread.
7. Daily dairy: Although the
traditional Mediterranean Diet
did not regularly include reduced fat dairy, today’s Americans enjoy
the health benefits including calcium and vitamin D from healthy dairy
and fortified dairy substitutes. Menus include nonfat or low-fat
yogurt, milk or soy milk substitute daily as well as a variety of
cheeses such as low-fat feta (sheep milk) and hard parmesan cheese.
8. A glass of wine: Many Mediterranean
cultures drink wine to
enhance the enjoyment of meals, and research suggests moderate drinking
may offer a reduced risk for heart disease in some individuals. A glass
of wine with your evening meal is optional. Limit to one glass per day
for women, two for men. Don’t drink if you are pregnant or have a
medical condition prohibiting alcohol.
Go to these Diet Tools for more information
The Oldways Mediterranean Diet Pyramid: Wondering how to get started? I
think the Mediterranean Diet Pyramid is a great place to start because
it “shows” you what a Mediterranean Diet looks like.
The Mediterranean Substitution List: helps you
with portions and to understand which foods can be swapped out for
others within each food category.
More Diet Information: Commonly asked
questions about the Mediterranean Diet and lifestyle.
Our popular
Mediterranean Diet features a
delicious meal plan and
companion fitness program. And like all of our plans, the Mediterranean
Diet can be customized to meet your needs. Click here to
get started:
eDiets Chief Nutritionist Susan L. Burke is
a registered and
licensed dietitian and a certified diabetes educator who specializes in
both general and diabetes-related weight management.
