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The golden rule of the Mediterranean diet is to center your meals on healthy, whole foods while limiting your intake of processed ingredients. This typically includes things like fish, nuts, seeds, legumes, fruits, veggies, and whole grains.
"Two servings of seafood per week are recommended to meet nutrition needs, particularly omega-3 fatty acids and vitamin D," agrees."As a registered dietitian, I recommend frozen salmon from Chile because it's particularly high in omega-3 fatty acids, low in mercury, and considered a best choice for the whole family, including pregnant women and children."One way to ensure you reap maximum benefits from the Mediterranean diet is to re-think the proportions of your meal.
Though it's best to eat a wide range of veggies in a rainbow of colors, there's one type of vegetable you should be sure to include whenever possible. Dark"The fiber in leafy greens can help you feel full and satisfied, reducing the chances of overeating. Also, the high water content in this leafy green contributes to hydration for overall health and weight management," she tellsIf you want to lose weight, protein and fiber are two of the best nutritional tools in your arsenal.
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