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Mediterranean Diet

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Mediterranean Diet or Lifestyle: A Pattern Brings Lasting Benefits!

Janice Baker, MBA, RDN, CDE, CNSC, BC-ADM
Registered Dietitian, Certified Diabetes Educator, Certified Nutrition Support Clinician
There’s lots of talk about the Mediterranean diet. But diets don’t bring lasting results, sustainable lifestyle patterns do! Take a look at this list and think about any adjustments that might be right for you.
Mediterranean diet and lifestyle pattern: How close are you?
  • Daily exercise- check with your doctor before starting an exercise program.
  • Eat your meals with family and friends.
  • No eating in front of television or other screens.
  • Eat a generous amount of fruits and vegetables (5-9 servings per day). Serving size = ½ cup cooked or 1 cup raw vegetables. 1 fruit serving = size of a tennis ball.
  • Minimize/avoid processed foods such as instant soups, cereals, pastries and fast foods.
  • Consume healthy fats such as avocado, olive oil and canola oil [avoid solid - saturated - fats]. Watch amounts, as too much of any fat source can provide excessive calories leading to weight gain.
  • Use herbs and spices instead of salt to flavor foods.
  • Eat small portions of nuts (small handful or ¼ cup per day).
  • Drink red wine, in moderation (5 ounces is a serving size...measure!), for some (medication regimen permitting - check with your physician).
  • Consume very little red meat (once or twice a month).
  • Eat fish or shellfish at least twice a week (allergy status permitting).
  • Add no-meat dishes at least twice per week.
  • Adequate sleep (7-9 hours/night)

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