Go back to the Med for your diet this month - The Triton
Oct. 12 marks the anniversary of Christopher Columbus' first arrival in the Americas. This famous Italian explorer discovered many foods that eventually were the delight of the European diet.
Today, the pursuit of good health and eating well has led us back to the Old World and to the benefits of the Mediterranean diet. A plant-based diet balanced by moderate portion sizes, exercise and a little wine can keep a number of health ills at bay.
So, how do you eat Mediterranean style? Here are eight easy ways:
1. Eat lots of vegetables, and a variety of them. Top morning toast with a slice of tomato, basil, fresh mozzarella and drizzle of olive oil. Tuck spinach leaves in a lunchtime sandwich. Grill a platter-full of veggies for dinner.
2. Downsize. Use chicken, for example, to garnish the top of a salad rather eating a half a rotisserie chicken with a piece of parsley garnish.
3. Eat breakfast. Fill up on fiber like a bowl of oatmeal or cream of wheat. Whole-grain breads and waffles, buckwheat pancakes, and multi-grain bagels are also best bets.
4. Eat seafood at least twice a week. If you go for fattier fish such as tuna, salmon or sardines, you'll gain the benefits of omega-3 fatty acids. Shellfish such as oysters, clams and mussels also contain nutrients that can boost brainpower and protect the heart.
5. Go meatless at least once a week. Build meals around soy, beans or lentils. Interestingly, food historians tell us that seafarers from Columbus' native Genoa were so hungry for fresh vegetables once ashore that they heartily forked into dishes like stuffed eggplant and zucchini, vegetable pies, vegetable soups, and pasta with pesto sauce.
6. Swap bad fats for good. In place of butter and mayonnaise, opt for extra virgin olive oil. Nuts, seeds, olives and avocados are rich in heart-healthy monounsaturated fats.
7. Don't forget the cow. Dairy products are a wonderful source of low-fat protein, calcium and healthful bacteria. Look for Greek or plain yogurt, especially.
8. Appease your sweet tooth with fresh fruit. Figs, pomegranates and grapes are popular in the Mediterranean, but all fruits are much better for you than cakes, cookies, pies and ice cream.
About the Author
Carol Bareuther
columnist
Carol Bareuther is a registered dietitian and a regular contributor to The Triton.
--
Source: http://news.google.com/news/url?sa=t&fd=R&usg=AFQjCNFv4jO_kCmBwVgU2I01eBE1xCNzSw&url=http://thetriton.com/column/2011/10/go-back-med-your-diet-month
~
Manage subscription | Powered by rssforward.com
