Mediterranean diet Foods to Eat This is a sample food list: Fresh fruit. Have 3 or 4 pieces of fruit every day. Make one of these fruits an orange; they are very high in antioxidants and phytochemicals, substances that protect us against diseases. Berries (such as strawberries, blueberries, raspberries) are also a must in this diet because of their antioxidants. Antioxidants are essential in the fight against heart disease and cancer. If you want to follow a Mediterranean diet, eat some fruit for dessert. That is how Mediterraneans eat their fruit most of the times. Veggies. Have a salad in your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination. Tomatoes and tomato products are a staple food in the Mediterranean diet; they contain lycopene. Cut a whole tomato and spread it with olive oil and some basil as part of your side dish or include them in your salads. Sauté green beans with olive oil and garlic to have a complete Mediterranean side dish. Zucchini are also a delightful complement; sauté them with olive oil. Whole Grains. Have a piece of whole wheat or whole grain bread with your main meals (except with pasta). Have whole wheat pasta 2 or 3 times a week. It is low in calories, and the fiber enhances the feeling of fullness. Legumes. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week can protect us against heart disease. Dry beans have fiber that eliminates cholesterol from the body. Eat legumes and a piece of whole grain bread to have the perfect protein. Vegetable protein does not put a load on kidneys as animal protein does. Nuts. Have a handful of nuts as a snack in your morning break. Nuts are also a staple food in Mediterranean countries and are high in monounsaturated fat, the one that does not get stuck in the arteries. Read the food label and be aware of portions because nuts are high in calories. Scientific studies have found that almonds and walnuts are the healthiest choices. Olive oil. Use olive oil in your meals both to cook and as a condiment in your salads. Olive oil is the main source of fat in Mediterranean countries and is the “cause” of the low incidence of heart disease in those countries. Use olive oil and lemon as a dip in your salads. Fish and sea food. Have fish and sea food two or three times a week. Salmon and sardines are excellent choices because they provide omega-3 oils, oils that the body needs but cannot create in enough quantities. Garlic and aromatic herbs. Use garlic and aromatic herbs as condiment. Garlic is the leading contributor to the low incidence of high blood pressure in Mediterranean countries because it dilates the blood vessels walls.
Posted on: Sun, 01 Sep 2013 01:38:00 +0000