I use most of these ingredients on a daily basis, they are not only good, but GOOD FOR YOU. If you are looking to go on a “diet” or looking for a healthy change in your meals, The Mediterranean Diet (TM)  is a great option.

AVOCADOS:

High in fiber, healthy monounsaturated fats, magnesium, folate, and vitamin E

Eat on salads, as a dip, or out of the shell with a spoon

BARLEY:

Packed with fiber and B vitamins Lowers cholesterol

Eat for breakfast, in soups, stews, and risottos

BEANS:

A great source of protein and fiber

Eat often, in place of red meat

GARLIC:

A potent source of vitamin C, potassium, and polyphenols

To get the most health benefits, let garlic sit for 20 minutes after cutting, before you cook with it

OLIVE OIL:

Filled with healthy monounsaturated fats, vitamin E, and antioxidants

A potent anti-inflammatory ! Choose “extra-virgin” olive oil

NUTS:

Packed with protein, fiber, and heart healthy fats

Stick to about a handful a day since they are high in calories

SALMON:

A great source of heart healthy omega- 3 fatty acids

Aim for 2 to 3 three-ounce servings a week

SOY:

Packed with protein and isoflavones

Contains powerful antioxidants

Choose foods like soy milk, tofu, soy burgers, and edamame

TOMATOES:

Contains lycopene, a potent antioxidant, and vitamin C

Stimulates immune function

Helps fight many chronic diseases

Opt for cooked tomatoes often since they have high levels of antioxidants

WINE:

Contains powerful antioxidants from the grape skins and seeds

Shown to increase your good HDL cholesterol

Helps prevent stroke ! Drink wine in moderation. This means

up to one glass a day for women (5 oz. total) and up to two glasses a day for men (10 oz. total)

Choose 100% grape juice if you don’t drink wine

YOGURT:

A protein powerhouse

Protects and strengthens bones

Has beneficial bacteria important for digestive health

© 2008, The Mediterranean Foods Alliance / Oldways Preservation & Exchange Trust. For more information on the Med Diet, visit http://www.mediterraneanmark.org.

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