Did you know that May is Mediterranean Diet Month? This diet is much more than what you might think of when you hear the word “diet” – it is a healthy eating lifestyle that has been shown to reduce risk of numerous diseases. In fact, an analysis of more than 1.5 million healthy adults showed that people who followed the Mediterranean diet had lower risk of death from heart disease and cancer. They were also at lower risk of getting Parkinson’s or Alzheimer’s diseases. Ready to reap the rewards of this healthful diet? Here are some tips to get you started.
- Focus on produce. Include fruits like mangos, the Dietitian Pick of the Month, and vegetables at every meal. Enjoy them for quick, healthy snacks as well.
- Go whole grain. Choose whole-grain breads, cereals and pasta and try other whole grains too, including brown rice, quinoa and farro.
- Bring out the beans! Dried beans and lentils are low in calories, but full of fiber, protein and other important nutrients.
- Make fish your new meat. Seafood is packed with protein and a top-source of healthy omega-3 fats.
- Choose healthy fats. When cooking, swap butter for olive or canola oil to get the heart-healthy benefits of mono- and poly-unsaturated fats.
- Go nuts! Since nuts are calorie-dense, limit servings to one to two ounces a day to get their nutritional benefits without breaking the calorie bank.
~Crazy
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