Mediterranean Diet

This type of type of diet typically focuses on eating fresh and wholesome foods including lots of fruits and vegetables, nuts, beans, seafood, fiber and dairy. The fun part of this diet is that some doctors actually recommend adding a glass of red wine or two because this has shown that it can help reduce the risk of heart disease as well, but only in moderation.

Benefits:
Research shows that this diet reduces risks of heart disease and stroke
Research also shows that this diet may improve cholesterol, blood glucose levels, and blood vessel health that may reduce the risk of Alzheimer’s
Since this diet is high in fiber (digests food slowly), this can also prevent eating lots of refined sugars and can help you maintain a healthy weight and protect against diabetes

Foods to EAT:
Vegetables (Micronutrients):
Broccoli, cucumbers, carrots, zucchini, squash, Brussel sprouts, bell peppers, spinach, green beans, onions, garlic, kale, cauliflower
Fruits (Microminerals):
Orange, apples, bananas, kiwi, melons, mixed berries, pears
Carbohydrates (Macronutrients):
Oats, Brown rice, Whole wheat bread and pasta, quinoa, steel cut oats
Proteins (Macronutrients):
Salmon, Tuna, Trout, Crab, Oysters, Shrimp, Chicken, Turkey, eggs, mussels
Fars (Macronutrients):
Cheese, Olive Oil, Avocados, Mixed nuts (almond, peanuts, cashews, hazelnuts, macadamia nuts)
Dairy (Micronutrients):
Greek yogurt, almond milk, coconut milk, soy milk

Foods to AVOID:
Soda
Ice cream
Table sugars
White pasta and pasta
Margarine
Hot dogs
Processed foods
Canola oil

What to DRINK:
Lots of water!!
Red wine? (In moderation)
Coffee
Tea

Sample Meal Plan for One week:
Monday
Breakfast: Greek yogurt, bananas, granola
Lunch: Brown rice, chicken breakfast, broccoli
Dinner: Salad with salmon, carrots, and cucumbers, and olive oil dressing,
Tuesday:
Breakfast: Oats, strawberries, almonds, egg whites
Lunch: Ground turkey meatloaf, broccoli, brown rice
Dinner: Spinach and shrimp whole what pasta
Wednesday
Breakfast: whole wheat toast with avocado and fried egg
Lunch: Leftover spinach and shrimp pasta
Dinner: Grilled chicken breast and zucchini
Thursday
Breakfast: Veggie Omelet, banana
Lunch: Salad with tomatoes and cucumbers, topped with slices of tuna
Dinner: Tilapia, sweet mashed potatoes, yellow squash
Friday
Breakfast: Egg whites, turkey bacon, oats
Lunch: whole wheat sandwich with turkey breast, lettuce, tomatoes, mixed nuts
Dinner: Chicken breast salad with lite dressing of choice, cucumbers, tomatoes
Saturday
Breakfast: Veggie omelet, fruits of choice
Lunch: leftover chicken breast, brown rice, bell peppers, black beans, lettuce, tomatoes
Dinner: Ground turkey meatballs, zucchini, mixed veggies
Sunday
Breakfast: Greek yogurt, granola, banana
Lunch: ground turkey meatballs, zucchini, brown rice
Dinner: Baked salmon, green beans