Haven’t you heard how fit and fine the Greeks are! We are here to take you down that line with the Mediterranean Diet.
TAKING YOUR FIRST STEP? START WITH EASY STEPS:
– Sauté food in olive oil, not butter.
– Eat more fruits and vegetables by having them as a snack, or adding them to other recipes.
– Choose whole grains instead of refined breads and pastas.
– Substitute fish for red meat at least twice per week.
– Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk.
If you are daunted with the fact that this diet is yet another pain to follow, fret not! We help you take baby steps to change the way you eat. We break down simple ways for you to follow this diet to make it a way of living:
LOAD UP YOUR VEGETABLES:
Love your pizza? Try a simple plate of sliced tomatoes drizzled with olive oil and crumbled feta cheese, or load your thin crust pizza with peppers and mushrooms instead of sausage and pepperoni. Salads, soups, and crudité platters are also great ways to load up on vegetables.
Fish is rich in omega 3 fatty acids, a polyunsaturated fat that is associated with lower risk of hearing loss. Eggs are avoided in Mediterranean diet.
ENJOY YOUR DAIRY:
Curds, yogurt and cheese is a traditional practice in Mediterranean cooking as the calcium is important for bone and heart health. Opt for natural cheese, Greek or plain yogurt.
Extra virgin olive oil is a highly concentrated source of mono saturated fat, a type of fat that has many health benefits. One should be careful before choosing the olive oil as they have different burning points and may lose their nutritional benefits if crossed that limit.”
OF NUTS AND LEGUMES:
Nuts and seeds common to the traditional diet include almonds, chickpeas, cashews, hazelnuts, sesame seeds and walnuts.
ELEMENTS OF A DIET:
– Base every meal on fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices.
– Eat fish at least twice a week
– Eat moderate portions of cheese and yogurt daily to weekly
– Limit the intake of red meat
– Drink wine in moderation—no more than one glass a day for women, two glasses per day for men.