We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Hummus and veggies make a quick lunch.
Thomas Northcut/Photodisc/Getty Images
Following a Mediterranean diet can have enormous benefits for your health. A meta-analysis of 12 clinical studies, published in the вЂњBritish Medical JournalвЂќ in 2008, concluded that a Mediterranean diet cuts overall mortality, lowers risks of dying of cardiovascular disease and cancer and also decreases incidences of Parkinson's and Alzheimer's diseases. Even if you don't like to cook, you can incorporate simple dishes into your diet.
Foods in the Mediterranean Diet
The Mediterranean diet is basically a whole foods diet that emphasizes eating vegetables, fruits, nuts, seeds, legumes, fish and seafood. It is characterized by moderate consumption of poultry, eggs and dairy foods and infrequent intake of red meat and sugary sweets. Olive oil is a staple of the Mediterranean diet. You can also drink red wine with meals. Although foods such as fish need to be cooked, you can prepare Mediterranean-style meals quickly and simply, without spending a lot of time in the kitchen.
For breakfast, you can alternate between several fast, healthful options. One day, have a cup of plain, Greek-style yogurt topped with almonds and one-half cup of berries. The next day, scramble a couple of fresh eggs in a pan with olive oil, chopped spinach and some Parmesan cheese for a deliciously filling meal. Another morning, have whole-grain toast spread with 2 tablespoons of your favorite nut butter plus a cup of fresh fruit to keep you going until lunch. For another breakfast idea, have a bowl of oatmeal mixed with ground flaxseed and top it with chopped apples and walnuts.
Open up a can of wild-caught salmon, tuna or sardines and you will have a variety of healthy lunch options. Mix the canned fish of your choice with a couple of tablespoons of plain yogurt, some dill and chopped red bell pepper for a new take on fish salad. Serve this in a whole-wheat pita pocket or scoop it onto a bed of mixed greens. For a day off from fish, try a bean salad made of chickpeas, chopped scallion and vinaigrette dressing and serve it with whole-grain flat bread. Hummus with chopped veggies also makes a quick Mediterranean-style lunch.
Dinner can be as easy as brushing a 3.5-ounce salmon fillet with olive oil, dusting it with cumin and coriander and then broiling it. Serve with a generous-sized salad made with arugula, orange slices and walnuts and dress the salad with olive oil and vinegar. Alternate shrimp with zucchini and red pepper chunks on skewers, brush with olive oil and fire up the grill for another fast meal that fits in with the Mediterranean diet. A side of quinoa completes the meal. Whole-grain pasta mixed with canned tuna, cannellini beans, spinach and olive oil makes another nutritious meal that takes 15 minutes to prepare. For dessert, try some sliced apples or pears with the cheese of your choice.