Table of flavours
Mediterranean diet healthy
February is Heart Health Month and you may have heard the buzz about the Mediterranean way of eating and its benefits for our health.
It’s a diet based on traditional foods from countries that surround the Mediterranean Sea such as Italy, Greece, Spain, Turkey and Lebanon. Each offers fresh, distinctive and delicious flavors.
Sounds good doesn’t it? Research shows that eating the Mediterranean way can reduce your risk of heart disease and other chronic diseases. You don’t have to travel to get started. Your grocery store is waiting for you to discover all the Mediterranean diet has to offer. Your taste buds and your heart will thank you!
A Solid Foundation
Eating together is an important part of the Mediterranean meal. It’s a great time to enjoy food and catch up on the events of the day with family and friends. Even when schedules are busy, try setting aside time to share a meal around the table with the people you care about.
Focus on Plant-Based Foods
Traditional Mediterranean meals are planned around plant foods. These are foods that are eaten daily:
•Vegetables and fruit
• Whole grains
• Nuts and seeds
• Beans and lentils
• Herbs and spices
• Olive oil
Foods are eaten daily to weekly:
•Fish and seafood (at least twice per week)
• Poultry and eggs
• Dairy products such as plain Greek yogurt and small amounts of flavourful cheese
Foods eaten less often:
• Meats and sweets are eaten less often, and used to add flavour and variety to meals. Tips for Getting Started You can make Mediterranean inspired meals from the comfort of your kitchen.
• Fill half your plate with vegetables at lunch and dinner.
• Focus on fruit at breakfast and for desserts.
• Choose whole grains more often. Try something different like bulgur, wild rice or farro.
• Use olive oil instead of butter.
• Plan a vegetarian meal at least once a week or add beans, lentils, nuts and seeds to dishes you already make.
• Flavour food with garlic, herbs, spices and lemon zest instead of salt. Mediterranean Made Easy
• New to using legumes? Start with lentils. They are small in size and have a mild flavor. Add dried lentils to soup. They cook quickly and don’t need to be soaked ahead of time. Add canned lentils (drained and rinsed) to salads or pasta sauces.
• Spread hummus on sandwiches, or use as a dip for raw vegetables and whole wheat pita bread.
• Add a new zip to your dip. Try tzatziki (yogurt and cucumber dip) instead of your old standby.
• Sprinkle nuts on yogurt, oatmeal, cereal or stir fry.
• Use pesto as a marinade for chicken or toss with hot pasta.
• Make pizza by spreading pesto or tomato sauce on a whole grain pizza crust. Add leftover chicken, feta cheese and your favorite veggies. Quicker than take out!
• Look for freeze dried herbs and herb pastes in the produce department. You will have the taste of fresh herbs without the chopping, and no waste!
Hungry for more? Like @ SobeysDietitian on Facebook and Twitter for more tasty tips & recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox! Register at www. sobeyspharmacy.com/newsletter.
Katelyn Bourgeois and Lorraine Teasdale are Sobeys Pharmacy dietitians, and they have a world of healthy ideas for you. Join a free nutrition class or book an individual consult (fees may apply) at Sobeys Glace Bay or Sobeys Prince Street Sydney. They are even able to host a wellness session* (fees may apply) at your workplace! Contact Katelyn and Lorraine at 902-849-6883 or via email at katelyn. bourgeois@sobeys.com or lorraine.teasdale@sobeys.com.