![]() ![]() “An ideal breakfast would be two slices of 100% whole-grain bread with two scrambled eggs sautéed with some spinach and tomatoes, and maybe a little avocado,” Gans explains. Thankfully, it’s almost like a game of mixing and matching, depending on your cravings. The laid back nature of the Mediterranean diet is good news for home chefs, but figuring out how to create a healthy breakfast-and sticking to that plan as much as possible-can be a challenge. How to build a healthy Mediterranean breakfast These nutrients may play important roles in reducing the risk of heart disease and certain cancers, “one of the biggest benefits” of the diet, according to Gans. “The Mediterranean diet is rich in omega-3 fatty acids, antioxidants, fiber, and monounsaturated fats-those are the healthy fats, the nuts, the seeds, the olive oil,” Gans explains. Focus less on the saturated fats.”īy loading up on the foods listed above, you’ll get tons of nutrients at every meal. “Just eat more fish, poultry, and legumes, and gear your meals more plant-based. “Red meat, isn’t avoided,” Gans explains. Limited foods, meanwhile, are the ones that you should probably be avoiding anyway: refined grains and oils, red meat, processed foods, and foods with added sugar. Fruits and veggies, legumes, nuts and seeds, seafood, whole grains, olive oil, low-fat dairy, poultry, and eggs are the staples of the diet, Gans says. In the Mediterranean diet, certain foods are emphasized and others are limited (but not cut out entirely). “We talk about it as a special diet, but it’s basically well-balanced, healthy eating where all foods fit.” “The Mediterranean diet is almost rich in everything,” says Keri Gans, M.S., R.D., a New York-based nutrition consultant and author of The Small Change Diet. Unlike other diets, which can dictate which types of foods aren’t allowed, this diet is really more a way of life. (Can you imagine a better breakfast spread?) Here are the basics of the Mediterranean diet, plus tips and tricks for sticking to it each morning. ![]() Research has shown that following the diet can lower the risk of heart attacks, strokes, and heart failure, and it might even prolong your life.īut the best part of the Mediterranean diet might be that it allows indulgence: Favorites like eggs, olive oil, and fresh fruits and veggies are all fair game for breakfast. It consistently ranks among the top diets to follow-perhaps because instead of outlining strict calorie or carb requirements, it’s centered on picking filling, nutritious options. By now, you probably know just how great the Mediterranean diet is. ![]()
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