mediterranean eating
TRANSCRIPT
9 EASY WAYSTo Incorporate
Mediterranean Eating Into Your Diet
1
Eat Green Leafy
Vegetables
Add leafy greens such as spinach, chard, escarole, watercress, mustard
and turnip greens to your meals !
instead of higher calorie vegetables like peas and corn.
2
Replace Butter With
Olive Oil
That doesn't mean you can never eat butter.
!
Make better choices when cooking. !
Try drizzling EVOO on top of eggs or on bread instead of butter.
3
Eat in courses
Don't put everything on your plate at once.
!
Try spacing out your courses so you
take your time while dining.
4
Keep Portions
Small
Limit pasta and meat portions to a few ounces.
!
Fill your plate mostly with vegetables and a
small portion of pasta or meat.
5
Limit Red Meat
Opt for poultry in moderation. !
Red meat should be eaten occasionally and only in
small servings.
6
Eat in Color
Try vegetables in various colors: red, orange, green,
purple, yellow. !
Each color has different nutrients that your body needs.
7
Have a Glass of Wine
Not a bottle of wine. !
This is easily accomplished if you invite friends to dine
with you.
8
Eat Fish
Try fish at least twice a week: salmon, tuna, mackerel, swordfish,
trout, sea bass, or white filets. !
Not breaded and fried, but prepared simply and baked.
!
Seafood like shrimp, crab, clams, mussels and other shellfish
should be taken in moderation.
9
Eat Salad for Dessert
Try ending your meals with salad. !
If you choose to eat dessert, try fruit or a little cheese instead of
cake or gelato. !
Sweets are great once in a while but not every day.
Thank you for reading. !
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!
DonnaDeRosa.com
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