Wouldn’t it be nice to hop on a Mediterranean cruise right now and sample the delicious foods from the bordering countries? I’m not sure what draws me in the most…the freshness, the flavors or just the fact that many of the foods are so good for you. These Mediterranean foods are not only good for the heart and blood pressure, but they can help you lose some weight! Think of the Mediterranean diet like this…if entire countries are eating this way because they want to…it really must be good. Just what is the Mediterranean diet? Let me break it down for you. Here are seven key factors in the Mediterranean diet that you can include in your own:

1. Generous amounts of fruits and vegetables…especially tomatoes. Tomatoes include lycopene, a potent antioxidant, and vitamin C. Think fresh sliced tomatoes with fresh mozzarella cheese topped with fresh basil.
2. Healthy fat such as olive oil which is not only for cooking but used on your salads, for dipping bread, and making pesto. Olives are popular too. I use them on pizza but I also love the large ones stuffed with garlic or almonds. They are a little salty so if you are watching your sodium intake, be aware of how many you consume.Balsamic vinegar mixes beautifully with olive oil for a salad dressing. When I sauté fresh spinach with grape tomatoes, I add a splash of balsamic vinegar right at the end and it gives the sauté a lovely flavor.
3. Garlic is another source of naturally occurring phytonutrients including antioxidants. Also try spices including rosemary, thyme, oregano, red peppers and cinnamon. I take dried oregano or dried basil or else chop and blend fresh herbs and add to extra virgin olive oil to use as dipping oil for whole grain bread. Yum!
4. The flavors are fabulous! Plus, olive oil contains monounsaturated fat that will ultimately help reduce that LDL or bad cholesterol. When shopping for olive oil, remember “virgin or extra virgin”. These are the least processed forms and great for salad dressing or dipping.
5. Red wine in moderation.
6. Beans and nuts – great sources of fiber and protein. In the countries bordering the Mediterranean, very little meat is eaten. If you’re a meat eater, that’s okay, but try to slowly substitute beans for meat on a regular basis. As a matter of fact, hummus is made from garbanzo beans or chick peas. This is great to use as a spread and you can easily find garlic or red pepper flavored hummus. As for nuts – be careful not to go too nut crazy. They are good for you but are high in calories. A few almonds between meals are a great snack but not the entire can in front of the TV…think portion control.
7. Eat fish on a regular basis. Fatty fish, such as salmon, is heart healthy and contains those all so important Omega 3’s.
8. Cheese and yogurt. These protein powerhouses are super for bone health. Just watch the fat content and choose lower fat options when possible.

Well, that’s not so tough is it? Okay, I’m sure many of you are saying “where’s the bread? Where’s the pasta?” Well, don’t worry. The Mediterranean diet does include a carb fix.

Just think whole grains. According to the Mayo Clinic, grains in the Mediterranean region are typically whole grain containing very few unhealthy trans fats.  So choose your bread and pasta wisely. Look for the Whole Grain logo on the labeling or check the ingredient label for the words ‘whole grain’ as the first or second ingredient. If switching “cold turkey” to whole grain is too hard, try only using half whole grain/half enriched white pasta the first few times….just until your palette gets used to it.

Try to eat like the Greeks for a week. You may end up not only liking the food, but losing weight and keeping your heart in check!

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