6 Easy Ways To Start The Mediterranean Diet – by Marisa Moore MBA RD LD
Research supporting the health benefits of the Mediterranean Diet continues to mount. The Mediterranean Diet is rich in fruits and vegetables, nuts, beans, fish, plenty of olive oil and of course wine with meals. Well known for its heart health benefits, the diet may also protect brain function and guard against Alzheimer’s disease. In fact, it’s been shown to help lower the risk of stroke and heart attack by as much as 30%.
Sound good? While I’d love to make the case for living on the Mediterranean, you can reap the benefits of the Mediterranean Diet without actually going to Italy or Greece. Though visiting that part of the world might do a lot for your mental well being, you can get started right now with these simple tips:
- Let fruits and vegetables be the heart not just part of the plate.
- Focus on fish. Eat at least 2 servings of fish (of the non-fried variety) every week. Salmon, sardines and albacore tuna are delicious omega-3 rich choices.
- Experiment with meatless meals at least once a week. Make a hearty bean stew with kale or spinach for a satisfying meal.
- Choose oatmeal, quinoa or other whole grain cereal for breakfast instead of grits more often than not.
- Skip the chips. Enjoy a handful of almonds, pistachios or other nuts instead. Nuts are more satisfying and help with blood sugar and weight control.
- Swap olive oil for margarine or butter when you sauté or roast vegetables.
For a quick and healthy meatless meal, try my recipe for Smoky Spinach & Chickpeas. It’s an easy vegan weeknight meal that will have you in and out of the kitchen in less than 15 minutes.
Marisa Moore MBA, RD, LD is a registered and licensed dietitian with a unique background in clinical nutrition, wellness and the food industry. Marisa has over 10 years of experience working with clients to improve health outcomes in overall wellness, weight management, diabetes, high cholesterol, blood pressure and heart disease. She also works with the food and restaurant industry to develop and promote healthy recipes, food products and campaigns. She is a spokesperson for the Academy of Nutrition and Dietetics and owns a nutrition speaking and consulting practice in Atlanta, GA.
For more great recipes and nutrition tips, visit www.marisamoore.com. You can also connect with her on Twitter and Instagram @marisamoore!
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