How to balance your diet:
- Eating predominantly plant based foods. This includes fruits, vegetables, nuts, legumes and whole grains.
- Secondary foods are protein based focusing on fish and/or seafood.
- Third food choice are also protein based and include yogurt, eggs and poultry.
- Finally, leaving your red meats and sweets as the smallest portion of the diet.
How effective is the Mediterranean:
- Eating foods rich in fiber and quality fats and proteins is constituted as a heart healthy diet and promotes a healthy weight.
- The Mediterranean diet has been proven to decrease metabolic problems, reduce the likelihood of diabetes, cancer, Type-2 diabetes, depression and obesity.
The Bottom Line:
- Make fruits and vegetables your main food source and heart healthy meat derived from fish or seafood as your main source of protein.
- Choose healthy fats such as olive oil, avocados or nuts.
- Incorporate some exercise into your daily routine.
- Incorporate a heart healthy glass of red wine with your meal.
- Make this a lifestyle choice instead of a “diet”.
Refined Sugars are Used Sparingly in Meals:
- Your intake of fruits, vegetables etc. will be your main source of natural sweetener and adding any sugar or sweetener to your meals should be avoided.
High Fiber Grains:
- Whole wheat pasta
- Bran Flakes
- Brown or wild rice
Foods high in Legumes, including lentils and beans:
- White, Red, Black, Chili and Lima Beans
- Soybeans, Soynuts
- Brown Lentils
The Mediterranean Diet is made up of lean meats, healthy fats, whole grains, fruits and vegetables. Studies have shown that people who live near the Mediterranean Sea tend to have a diet rich with the heart healthy food options and in turn have a lowered risk of heart disease and elevated cholesterol and triglyceride levels. In keeping with any healthy eating plans, moderation is still a key factor.