Why not go Mediter­ranean!

Truro Daily News - - CLASSIFIED­S/ LIFESTYLES - Jen­nifer Fer­gu­son Jen­nifer Fer­gu­son is a reg­is­tered di­eti­tian with Sobeys in Truro.

While tra­di­tion­ally com­mon in coun­tries that sur­round the Mediter­ranean Sea, recipes na­tive to a Mediter­ranean diet are loved by fam­i­lies across Canada to­day. This way of eat­ing has been found to lower choles­terol and re­duce the risk of heart disease.

It also helps to con­trol blood sug­ars and man­age di­a­betes. Sobeys is proud to make it eas­ier for Cana­dian fam­i­lies to en­joy all the ben­e­fits that a Mediter­ranean diet has to of­fer. You don’t have to travel far to fol­low the Mediter­ranean diet. You can get the foods, flavours and health ben­e­fits.


• En­joy meals with fam­ily and friends.

• Get plenty of ex­er­cise.

• Try to eat more plant-based foods, such as fruits, veg­eta­bles, whole grains, beans, lentils, nuts and seeds.

• Cook with healthy fats such as olive oil and canola oil.

• Flavour foods us­ing herbs and spices in­stead of salt or sugar.

• Eat fish and seafood at least twice a week.

• Have poul­try, eggs and lower fat dairy more of­ten.

• Limit red meat and sweets.

• Sat­isfy your thirst with wa­ter most of the time.

• Drink red wine in mod­er­a­tion (for those who drink).


• Eat veg­eta­bles at break­fast. Add veg­gies to omelets and spinach to smooth­ies.

• Spread mashed av­o­cado on toast in­stead of but­ter.

• Add black beans or chick­peas to sal­ads.

• Use hum­mus as a dip for veg­gies or spread on a sand­wich.

• Make a salad by mix­ing cooked bar­ley, diced veg­gies and salad dress­ing.

• Cook fish for a quick and easy pro­tein when you’re in a hurry.

• Think of meat as a gar­nish. Top a salad with slices of steak or add pork ten­der­loin strips to stir-fried veg­eta­bles.

• Make a trail mix with nuts, seeds and dried fruit.


Olive oil is a healthy fat that tastes great! Use olive oil in­stead of but­ter, hard mar­garine, lard or short­en­ing to help lower choles­terol.


• Dip bread in olive oil in­stead of spread­ing but­ter on it.

• Make your own salad dress­ing us­ing olive oil, lemon juice and herbs.

• Make hum­mus or bean dip with olive oil.

• Blend fresh herbs, gar­lic and olive oil for a quick pesto. Spread on chicken or fish. Hun­gry for more? Like @Sobeys­di­eti­tian on Face­book and Twit­ter for more tasty tips and recipes or re­ceive our sched­ule of events and Healthy Bits & Bites News­let­ter di­rectly to your in­box! Reg­is­ter at www.sobeysphar­macy.com/news­let­ter.


Did you know? Sobeys Di­eti­tians of­fer a va­ri­ety of free nu­tri­tion classes and one-onone coun­selling. Cook­ing for Heart Health (Free ses­sion) Ex­plore foods you can add to your menu to im­prove heart health. Whole Grains – Tues­day, Feb. 11, 1 - 2:30 p.m. Reg­is­ter at 902-895-7382.

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