The Mediterranean Diet is a pattern of eating, not a diet you go on and off, and it's been shown lower risk of cardiovascular disease and diabetes. Simple ways to start eating more Mediterranean today:
As a dietitian, I see a lot of fad diets come and go. A lot of them feel more like a punishment than a doable lifestyle .is the real deal. Instead of being a diet you go on and off, it’s a pattern of eating -- and there’s a lot of evidence to support its positive effects, like lower risk of cardiovascular disease and diabetes.
Even better, you don’t have to count calories, endure lists of “foods to avoid,” or seek out pricey ingredients. “It’s surprisingly budget-friendly,” says. “Many of the most-used Mediterranean ingredients are pantry staples including canned tuna, canned beans, canned tomatoes, olives, pasta, potatoes, onions, whole grains, plain yogurt, frozen fruits and vegetables.”So many diets slash carbohydrates, but healthy foods like whole grains, beans, fruit, and vegetables contain carbs too.
Don’t overcook your pasta, she says. Water-logged pasta has a higher glycemic index than perfectly cooked 'al dente' pasta. So follow the box directions closely.Olive oil is a cornerstone of the Mediterranean Diet. It contains monounsaturated fats, a kind that’s been linked to lower total cholesterol level and lower “bad” LDL cholesterol.
With so many choices, which kind should you buy? “We recommended looking for an extra-virgin olive oil that fits your budget, as it’s the staple fat used in the bulk of Mediterranean recipes,” says co-author Deanna Segrave-Daly, RD.Instead of reflexively reaching for the salt shaker, a squeeze of lemon can add lots of sodium-free flavor. “This pop of flavor may add the 'sparkle' that you're looking for, without more salt,” says Ball. Citrus zest delivers lots of flavor too.
Here’s a trick for making a healthy mayo swap: Combine 1/2 cup of Greek yogurt with 1 tablespoon of extra virgin olive oil and 1/4 teaspoon of salt. Use it anywhere you would use mayonnaise, like egg salad, as a dip with raw veggies, over fish, or drizzled over roasted potatoes.Veggies aren’t just for dinner. Focus on what veggies you can add to every meal, including breakfast . And remember that beans are veggies too.
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