Healthy Eating 101 | HealthiNation

Описание: Learn about a healthier way to eat....the Mediterranean way.

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We make choices about our health everyday... and some of the most important choices are the foods we choose to eat! One easy way to make the healthiest choices is to think Mediterranean, as in the Mediterranean diet. It's based on the eating habits and cooking traditions of the countries that surround the Mediterranean Sea. It's high in fruits and vegetables, low in meat ... and very low in red meat. It also includes lots of whole grains like oats, barley, and whole wheat breads, along with healthy nuts and seeds. And one of the main components of the Mediterranean diet is olive oil. It's full of "good for you" fats called monounsaturated fats.

To work the foods of this diet onto your own plate, keep these guidelines in mind.
-- Fill half of your plate with fruits and veggies.
Select lean protein ... it's okay to eat some meat, mainly lean meat like chicken without the skin, or fish. You can also get plenty of protein from non-meat sources like beans, tofu and even some grains like quinoa.
-And, speaking of grains ... pick whole grains like brown rice, and opt for whole wheat breads and whole wheat pastas.
-and regarding dairy ... choose low fat options like skim milk, and low fat yogurt and cheese.

It's all about foods that are as close to nature as possible: less processed food, less meat, more plants and more beneficial oils. In short: head towards the Mediterranean!

Sources:
Mediterranean Diet. Bethesda, MD: U.S. Nation Library of Medicine, 2010. (Accessed on February 13, 2012 at http://www.nlm.nih.gov/medlineplus/en...)

Most Americans with High Blood Pressure and High Cholesterol at Unnecessary Risk for Heart Attack and Stroke. Atlanta, GA: Centers for Disease Control and Prevention, 2011. (Accessed on February 13, 2012 at http://www.cdc.gov/media/releases/201...)