1.0CFMG Member Websitehttps://childrenfirstmedicalgroup.orgEating the Mediterranean Wayrich600338<blockquote class="wp-embedded-content" data-secret="wTT6db8DSy"><a href="https://childrenfirstmedicalgroup.org/index.php/2024/07/15/eatin/">Eating the Mediterranean Way</a></blockquote><iframe sandbox="allow-scripts" security="restricted" src="https://childrenfirstmedicalgroup.org/index.php/2024/07/15/eatin/embed/#?secret=wTT6db8DSy" width="600" height="338" title="“Eating the Mediterranean Way” — CFMG Member Website" data-secret="wTT6db8DSy" frameborder="0" marginwidth="0" marginheight="0" scrolling="no" class="wp-embedded-content"></iframe><script>
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July 15, 2024 Eating the Mediterranean Way Over the years, new diet trends and fads have come and gone, but the one diet that healthcare professionals still recommend is the Mediterranean diet. The Mediterranean diet has shown its benefits in studies over and over. It boosts heart health, aids in weight management, and reduces the risk of chronic diseases, ultimately leading to a longer and healthier life. Not only is it rich in fruits, vegetables, whole grains, and healthy fats, but it is also delicious and unrestrictive! What is the Mediterranean Diet? The Mediterranean diet consists of plant-based foods and healthy fats. Instead of strict rules or numbers, it focuses on healthy eating habits! There’s no one right way to do it, but here are some general tips: Eat lots of vegetables, fruits, lentils, and whole grains. Include plenty of healthy fats, like extra virgin olive oil and nuts. Have a good amount of fish, beans, or chicken instead of red meat. Enjoy a moderate amount of natural cheese and yogurt. Processed cheese spreads or cheese crackers are not a part of the Mediterranean diet. Eat very few sweets and sugary drinks. Use herbs and spices for flavoring. Avoid adding salt that isn’t a natural part of the food except on hot days for the electrolytes. Limit saturated and unsaturated fats, including butter. Use plant-based oils instead of butter or lard. Choose lean meat and skinless poultry. Eat and drink low-fat dairy products. Benefits of the Mediterranean Diet Recent studies have shown that the Mediterranean diet can help reduce the risk of heart problems like high cholesterol and blood pressure. Other benefits include: Helping you maintain a healthy weight. Supporting healthy blood sugar levels. Lowering your risk of heart disease, stroke, and diabetes. Keeping your gut healthy with good bacteria. Lowering your risk of certain types of cancer including, but not limited to, breast, colorectal, and lung cancers. Slowing down brain aging. Helping you live longer. The Mediterranean diet is a great way to incorporate healthy eating habits without having to restrict your diet completely. It promotes a sustainable and healthy lifestyle! Need Recipe Ideas? Here are a few recipes to try out with the Mediterranean diet: Breakfast: Sheet Pan Baked Eggs and Vegetables Creamy Tahini Date Banana Shake Mediterranean Tostadas Hummus, Tomato, and Feta Toast Torrijas de Leche (Spanish French Toast) Lablabi (Tunisian Chickpea Stew) Lunch: Loaded Chickpea Salad With Vegetables in Za’atar Seasoning Homemade Chicken Shawarma (Pita Pocket) Mushroom Street Tacos Greek Style Oven Fries Thai Chicken Noodle Soup in a Jar Pastilla (Skillet Chicken Pie) Dinner: Salmon Burgers Simple Mediterranean Olive Oil Pasta Mexicali Turkey Skillet Mediterranean Diet Margherita Pizza Simple Salmon Curry Moroccan Fish Kofta in a Spicy Harissa Sauce Sheet Pan Baked Eggs and Veggies Creamy Tahini Date Banana Shake Mexican Tostadas Hummus, Feta, and Tomato Toaste Torrijas de Leche Lablabi Mediterranean Chickpea Salad Chicken Shawarma Mushroom Street Tacos Greek-Style Oven Fries Thai Chicken Noodle Soup in a Jar Pastilla Salmon Burger Olive Oil Pasta Mediterranean Margherita Pizza Simple Salmon Curry Moroccan Fish Kofta Sources: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723598/ https://www.nbcnews.com/health/health-news/why-mediterranean-diet-best-health-benefits-rcna134812 https://www.themediterraneandish.com/baked-eggs-mediterranean/ https://www.themediterraneandish.com/tahini-date-banana-shake/ https://www.themediterraneandish.com/easy-baked-zucchini/ https://www.themediterraneandish.com/mediterranean-chickpea-salad-with-zaatar-fried-eggplant/ https://www.themediterraneandish.com/chicken-shawarma-recipe/ https://www.themediterraneandish.com/mediterranean-salmon-burger-recipe/ https://www.themediterraneandish.com/mediterranean-olive-oil-pasta/ https://olivesunshine.com/recipe-view/no-guilt-mediterranean-tostadas/ https://olivesunshine.com/recipe-view/mexicali-turkey-skillet/ https://olivesunshine.com/recipe-view/mushroom-street-taco/ https://foodwineandlove.com/mediterranean-diet-margherita-pizza-recipe/ https://www.mediterrasian.com/delicious_recipes_salmon_curry.htm https://www.themediterraneandish.com/greek-style-oven-fries/ https://www.mediterrasian.com/delicious_recipes_thai_chicken_noodle_soup.htm https://www.mediterrasian.com/delicious_recipes_hummus_tomato_toast.htm https://www.themediterraneandish.com/torrijas-spanish-french-toast/ https://www.themediterraneandish.com/lablabi-tunisian-chickpea-stew/ https://www.themediterraneandish.com/pastilla-recipe/https://childrenfirstmedicalgroup.org/wp-content/uploads/these-pictures-are-part-of-a-set-of-photos-that-were-taken-towards-the-end-of-the-summer-to-realize-one-of-my-projects-that-was-close-to-my-heart-making-a-calendar-for-the-coming-year-because-i-like-t-stockpack-unsplash-199x300.jpg