The Mediterranean Diet is largely a plant-based diet, that is, a diet consisting mostly of whole foods derived from plants—fruits and vegetables, grains, legumes, nuts, seeds, herbs and spices. A plant-based diet is not necessarily vegetarian or vegan. There are many healthy Mediterranean products that are shelf stable and can ease with meal prep. Keep a variety of dried and canned beans on hand, such as cannellini beans, chickpeas, fava beans, green beans, kidney beans, lentils, and split peas. As an added bonus, these stews can be reheated and will taste even better the next day or the day after. Whole grains such as barley, buckwheat, bulgur, millet, oats, polenta, brown rice, and wheatberries e. Pack some reusable bags and load up on an assortment of whole grains in the bulk section of your grocery store. Store grains in air-tight jars or in the refrigerator to extend shelf life. Whole grains will keep for up to six months on a cool, dry pantry shelf or up to a year in the freezer. Try swapping farro for white rice for a nuttier and more nutrient-dense version of the Italian classic, risotto, or, in this case, farrotto.
Light, heat, water, and air are sworn enemies of cooking oils, meaning they should be kept tightly sealed in a cool, dark place to extend their shelf life. Fish and Omega-3 Fatty Acids. Many provider office locations have temporarily reduced hours of operation. Try adding it to a salad or oatmeal, top your yogurt with fruit or just snack on it plain. Arugula, Raw. In the short term, you may lose a modest amount of weight over a year span and are likely to keep it off it you continue to eat following the diet. Continuing Christ’s Ministry in our Franciscan Tradition. What are the health benefits of the Mediterranean diet? Traditional Diets Why Traditional Diets? Sold on trying the Mediterranean diet? Mediterranean Diet.
Many provider office locations have temporarily reduced hours of operation. Whether the focus is on losing weight, eating heart-healthy or even achieving a healthier gut, the Mediterranean diet continues to make headlines. Even in the Midwest, adopting a Mediterranean way of eating can be achieved easily with a few pantry substitutions, said Franciscan Health registered dietitian Kathleen Cowden. The Mediterranean diet is based on the eating patterns of people who live in the Mediterranean region. While many people associate the Mediterranean with Greece and Italy, the Mediterranean region includes flavors Spain, north Africa countries and the Middle East. Wine is consumed in low to moderate amounts. The Mediterranean diet, with its higher emphasis on proteins, healthy fats and fish, has been linked to studies showing improvements to heart health, healthy aging, brain health, lowered cancer risk and more. But the key is making a transition in overall diet, not just enjoying a night or two of pasta or hummus. Sold on trying the Mediterranean diet?