For Your Well-Being

Mediterranean Menu

Eating Mediterranean-style meals can the risk of dying from heart disease as some studies show that when people with coronary heart disease shift their diet toward more Mediterranean cuisine, it can reduce mortality rates. To live a more Mediterranean lifestyle, we must boost the presence of fresh fruits, vegetables, whole grains, lean protein, and low-fat dairy on the menu while limiting red meat, sweets, and saturated fat.

When making your menu more Mediterranean, you must stick to the dishes of the south, rather than the north. Northern Mediterranean cooking can be high in saturated fat with more cream-based sauces, cheese-influenced dishes, and red meat. A traditional southern Mediterranean diet may include fruit, whole-wheat toast, and a cup of yogurt for breakfast; couscous, skinless chicken, and mixed vegetables grilled with olive oil for lunch; and fish, beans, hearty vegetable stew, and a glass of red wine for dinner. For snacks, reach for olive tapenade on crusty whole-grain bread or crackers or a handful of nuts. Southern Mediterranean diets are low in saturated fat, limiting red meat, butter, and eggs. Sweets are consumed sparingly as well. Round out your Mediterranean lifestyle with a program of regular physical activity.

Eating a diverse diet that is low in calories and high in nutrients can make your age as much as 4 years younger.


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