Make Everyday Mediterranean The Mediterranean diet has long

Make Everyday Mediterranean The Mediterranean diet has long been touted as the world's healthiest diet. Research suggests that the benefits of following a Mediterranean style eating pattern may be MANY; better control of blood glucose, improved weight loss, and reduced risk of depression (to name a few). Following the eating pattern of those who live in the Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke, and Alzheimer's disease. The traditional Mediterranean diet is based on foods available in countries that border the Mediterranean Sea. This creates a vast amount of countries and a palate of different cuisines with similar foundational principles. This includes: • Eating foods that are minimally processed, seasonally fresh and grown locally. • An abundance of plant foods. This includes vegetables, fruits, whole grains, nuts, and legumes. • Primary sources of fat is from olive oil • Daily consumption of cheese and yogurt but in low to moderate amounts • Fish and poultry is consumed in low to moderate portions also and only few times per week • Red meat is consumed very infrequently and in small amounts • Fresh fruit is more typical as a dessert and eaten daily • Sweets that contain added sugars or honey are eaten only a few times each week • Wine is consumed in low to moderate amounts and is typically with a meal

Tips for Small Changes q Switch out your oil to extra virgin olive oil q Eat nuts and olives daily – replace a more processed snack with a handful of nuts or olives q Whole grains – choose 100% whole grain bread (without added sugar) and switch out other grains to more nutritiously dense grains like barley, farro, or whole grain pasta q Eat veggies all day long! Make greens a habit and include a leafy green salad with dinner every night q Add a serving of legumes to your meals 3 times per week. Add to salads, soups, and mix in anywhere you can! q Enjoy fruit for dessert. Limit high fat, high sugar desserts q Eat less meat overall. Move meat from the center of the plate to a smaller portion. Red meat rarely, more fish along with lean poultry q No more sugary beverages. Drink more water instead q Drink wine as a preferred alcohol for its health benefits. No more than two 5 oz glasses per day for men and one glass per day for women q Purchase local and seasonal foods whenever possible q Savor every bite q Enjoy meals with friends