Posted by Denise Murray on
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Clear skies, turquoise seas, and scenic locales attract many to the marvels of the Mediterranean. While traveling around the world may not be easily coordinated. Dining locally, savoring the tastes and flavors of the Mediterranean. Why is the Mediterranean diet so highly recommended? Including the Mediterranean diet introduces the heart healthy eating experienced through traditional flavors and cuisine of the Mediterranean. Have you been considering including delicious and nutritious Mediterranean cuisine in your meal plans? These tips will help you out with quick and easy Mediterranean-style meals for healthy eating on-the-go.
Quick and Easy Mediterranean-Style Meals for Healthy Eating On-the-Go
What is the Mediterranean Diet?
Did you know that research has shown that Greece, Italy and many Mediterranean countries are populations noted for reduced risk factors for heart disease? From personal experience with my physician, I have learned that the Mediterranean diet is one of the heart healthy options recommended by medical professionals for promoting healthier nutritional choices.
Adapting a Mediterranean-style diet incorporates eating based on the traditional cuisine of countries bordering the Mediterranean Sea. Bringing a variation of a Mediterranean diet is inclusive of plenty of plant-based ingredient, such as, vegetables, fruits, whole grains, beans, herbs, nuts and seeds, olive oil, an occasional glass of red wine,with minimal dairy, poultry, eggs, and red meat, combined with living a physically active lifestyle. The main components of Mediterranean diet include-
Healthy Fats - Avoiding saturated/trans fats, which are contributing factors for heart disease.
Olive Oil - As a leading source of added fat, providing monounsaturated fat, lower in low-density lipoprotein (LDL) cholesterol than butter or margarine.
Fish - Mackerel, herring, sardines, albacore tuna, salmon, and trout are rich in omega-3 fatty acids helpful for reducing the risk of stroke and heart failure.
Fruits and Vegetables - Add as many varieties and servings as possible.
Whole Grains - Substitute flour-based products for whole-grain bread, cereal, and pasta, as well as other whole grains.
Less Red Meat - Include more fish, poultry, or beans for protein.
Limited Dairy - Low-fat Greek yogurt, plain yogurt, and small portions of cheeses.
Spice - Use fresh herbs and spices to enhance natural flavors instead of adding salt.