Improve Your Health The Mediterranean Way

20 Mediterranean diet tricks to boost your health and help you lose weight.

18:25 26 April 2016

1.     Replace all cooking fats with olive oil.

 

2.     Include tomatoes in your daily diet. Use them in your pasta sauces, soups, and salads. They are rich in Vitamin C, health-boosting antioxidants, and lycopene.

 

3.     Add flavor to your casseroles, curries, and sauces by putting plenty of garlic, which is known for its heart-protecting benefits.

 

4.     Eat at least two portions of fruits everyday.

 

5.     Replace harder cheeses with calcium-rich feta in your salads and sandwiches.

 

6.     Eat salmon and sardines at least once a week to maximise intake of heart protective Omega-3 fats.

 

7.     Eat lots of veggies during the day. Incorporate them in all your meals and even your snacks.

 

8.     Use more red peppers, avocados, aubergines, courgettes and 

red onions when cooking.

 

9.     Go with wholegrain rice to maintain your blood sugar level.

 

10.   Instead of meat, use beans and pulses in your casseroles, sauces and soups to boost your intake of cholesterol-lowering soluable fibre.

 

11.   Instead of biscuits, cakes and crisps, snack on unsalted nuts.

 

12.   Enjoy a small glass of wine 3-4 times a week and benefit from its anti-ageing ingredient, resveratrol.

 

13.   Instead of mash and chips, serve lentils as a side dish with meat and fish.

 

14.   Instead of cheesy dips, serve hummus packed with garlic, chickpeas and olive oil.

 

15.   Instead of butter, use olive oil onto bread.

 

16.   To meet your daily calcium and protein requirements, eat live yoghurt everyday.

 

17.   Eat like Mediterranean by savouring every bite. Take time over every meal.

 

18.   Eat at the table with family or friends – studies show that you eat less this way.

 

19.   Eat some olives before a meal so you do not overeat.

 

20.   Use more basil, oregano, rosemary, and sage into your dishes as they contain anti-inflammatory ingredients, which are thought to fight diseases.