Eat Well, Eat Mediterranean!
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By Ashley Martinez, RDN
The Little Clinic, Cincinnati RegionThis May, we?re celebrating Mediterranean Diet Month by helping our customers and patients learn about this delicious, nutritious eating pattern. The Mediterranean diet really isn?t a diet at all, but a traditional way of eating practiced by those countries surrounding the Mediterranean Sea. Not to mention, it?s really more of a lifestyle than a diet, incorporating not only what you eat but how you eat it!
Following the Med Diet means enjoying meals with friends and family, being active every day, and even enjoying wine in moderation with meals. The foods in this eating pattern include whole grains, fruits and vegetables, olives and olive oils, seafood, cheeses, and tons of flavor from herbs and spices. Read more to learn about our top picks for Med Diet Month!
OLIVES: Olives are a superstar of the Mediterranean Diet! Olives deliver heart-smart monounsaturated fatty acids to a Mediterranean eating pattern. They vary in color, size, and flavor, so sampling various types will help you find your favorites. Check out our olive bars at select store locations to try new varieties and purchase just the quantities you need. Unsure about how to use olives? Pair with strawberries or melon chunks for a sweet/savory combination, stir into tuna or chicken salad for a boost of healthy fats and flavor, or jazz up your scrambled eggs or omelettes with sliced olives and peppers.
FISH AND SEAFOOD: Seafood is an important part of a balanced, Mediterranean eating pattern. Fish provides equitable protein to other types of meats/poultry, but with less saturated fat and increased levels of heart-healthy omega-3 fats. It?s recommended to eat fish twice weekly, and new products like StarKist salmon and tuna packets make it easier to get those recommended servings. Also, if you?re not a fan of the ?taste of fish,? one of their flavor varieties may make all the difference! Incorporate nutrient-dense seafood into your next appetizer occasion with this super quick and easy recipe for spicy tuna bites.
CHEESES: You might be surprised to hear a dietitian recommend cheese, but the Mediterranean Diet leverages moderate amounts of flavorful cheeses to boost taste, texture, and richness of dishes. Soaking feta cheese in water for a few seconds also helps reduce the sodium content. A great example is to sprinkle Real Greek Feta over a fresh salad, roasted or grilled vegetables, or even use cubes on skewers alongside fresh melon and basil leaves.
*Content sponsored by Foodmatch, Real Greek Feta, and StarKist.
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