Mediterranean diet copy
Lean meat and poultry are OK, too, in moderation. And always eat grains with healthy fats and protein. Fish and poultry in small or moderate amounts. It Took Doctors 30 Years to Diagnose My Autoimmune Disease. It increases levels of good cholesterol and helps prevent blood clots. At this point, you probably already know that the Mediterranean diet is good for your health. Aim to eat a 4-oz. Red meat is mainly used as a seasoning rather than as the primary ingredient in a meal. The diet developed as a result of the foods easily available there, just as diets in other countries develop based on their available foods. Sweets are eaten rarely, no more than once or twice a week. The Mediterranean diet menu is low in saturated fats and animal products are limited. Wine is often served with meals, in small amounts. The traditional Mediterranean diet menu consists of: Lots of plant foods, like fresh fruits and vegetables (in season), whole grains, legumes and nuts. Fresh, nonstarchy produce is the star of this diet. Watch the video: 7 Health Benefits of a Mediterranean Diet. Mediterranean Diet Menu Here is an easy-to-follow copy of Mediterranean diet, a diet known to reduce the risk of heart disease as well as certain kinds of cancer. Eat 5 to 10 servings a day (a half-cup cooked or 1 cup raw equals one serving).
One serving of fish or poultry should be about the size of a deck of cards. Enjoy one to three servings daily (a serving is 1 cup of milk or yogurt or 1 oz. Knowing These Ovarian Cancer Facts Could Save Your Life. serving of fish (about the size of a checkbook) two to three times a week. Wine is often included in a copy of Mediterranean diet. Research proves over and over again that people who put an emphasis on produce, fish, whole grains, and healthy fats not only weigh less, but also have a decreased risk for heart disease, depression, and dementia. Eggs are also on the menu: Whip them into a vegetable frittata. This diet is traditionally eaten in countries surrounding the Mediterranean Sea, including Italy, Spain, Israel and Greece. Here are the basics: Shop the market perimeter, eat seasonally, and break (whole-grain) bread with people who make you smile. Cheese and yogurt, in small or moderate amounts. Olive oil delivers healthy monounsaturated fats and plant compounds called polyphenols. Snacks - a handful of nuts, slice of cheese, yogurt, fresh fruit, slice of whole-grain bread spread with a small amount of peanut butter. Lunch - large fresh salad with olive oil and vinaigrette dressing, small serving of grilled or baked chicken breast, whole grain roll, and fresh fruit. Refined carbs lack nutrients and can wreak havoc on your blood sugar. These are often used as a topping or seasoning for other foods. Fresh fruit is usually served instead as a dessert. of cheese). Olive oil is different than other oils, because it contains large amounts of monounsaturated fatty acids, which are good for the heart.
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