Studies show a Mediterranean diet is one of your best defenses against heart disease and other health problems. This easy guide, created by Erika Deshmukh, MS, RD, and Deb Lucus, M.S., R.D., CDE, with Sutter Medical Foundation, gives you simple building blocks for incorporating Mediterranean staples into your everyday life.
A 3-day sample menu plan to fit your busy schedule:
DAY 1
Breakfast : Oatmeal with fresh berries
Snack : 6 oz Greek yogurt, strawberries and a handful of almonds
Lunch : Turkey, avocado, tomato, skim-mozzarella and arugula sandwich on whole grain pita
Snack : Carrots and broccolini with 2 Tbsp hummus
Dinner : Grilled salmon with fresh herbs, sautéed spinach in light olive oil and tabbouleh salad (bulgur wheat, parsley salad)
Snack: Watermelon cubes
DAY 2
Breakfast :Greek yogurt with fresh berries (tsp of sweetener optional)
Snack : Apple, persimmon or melon cubes
Lunch : White fish grilled with rosemary and olive oil with quinoa and baked kale
Snack : Handful cashews and ¼ cup grapes
Dinner : Chicken kabobs and sautéed spinach with side salad in balsamic vinaigrette
Snack: Strawberries with light cream and balsamic
DAY 3
Breakfast :Whole grain toast, 1 oz turkey, ¼ avocado
Snack : 1 medium orange or apple
Lunch : Pasta with marinara and vegetables with Greek salad
Snack :1 oz peanuts and string cheese (skim-milk)
Dinner : Chickpea soup, couscous, grilled asparagus, and arugula salad
Snack: 3 crackers and one glass (5 oz) of red wine
STOCKING YOUR KITCHEN A Mediterranean Shopping List
Fresh, Local and Seasonal Fruits
Carrots Apples Bananas Berries (blueberries, raspberries, strawberries) Papaya Melons Pomegranate
Fresh, Local and Seasonal Vegetables
Dark green leafy vegetables: kale, spinach, chard Red and yellow peppers Yams Peas Mushrooms (fresh preferred but canned low-sodium and frozen also okay)
Nuts and seeds
Walnuts Peanuts Almonds Cashews Tahini Nut butters (fresh ground without hydrogenated oils and sugar added)
Beans
White beans Black beans Pinto beans Lentils Hummus
Protein
Chicken Cod Eggs Mackerel Salmon Scallops Shrimp Tilapia Turkey Water-packed tuna Avoid deep fried fish, red meat, sausage and bacon
Whole Grains
Couscous Bulgur Brown or basmati rice Quinoa Whole grain pita bread or pasta Oatmeal
Dairy
Non-fat or low-fat milk Yogurt and cheese
Wine
No more than 5 oz red wine for women (and men >65) and 10 oz for men per day
Oils
Olive is preferred for monounsaturated fat Canola, avocado, and grape seed are alternatives Avoid butter, lard, and tropical oils
Herbs
Garlic Oregano Mint Cilantro Parsley Basil Cumin
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