Mediterranean Menu Options for Weight Loss

Mediterranean Menu Plan: Rediscover vegetables.

Vegetables are an important component of the healthy Mediterranean diet. While Americans are more likely to choose potatoes as their side dish, the Mediterraneans pile their plates high with colorful vegetables in healthy shades of green, yellow, red, and orange. If vegetables aren’t your favorite foods, try enhancing their taste with herbs, spices, and a splash of olive oil. You’ll be eating your veggies in true healthy, Mediterranean fashion.

Mediterranean Menu Plan: Don’t forget the legumes.

Even though Mediterraneans don’t eat a lot of meat, they get adequate protein by regularly eating protein rich legumes such as lentils. Eating lentils is particularly beneficial for controlling weight since they promote satiety without adding excessive calories or fat. Plus, they’re quite economical.

Mediterranean Menu Plan: A little alcohol may be beneficial.

Mediterranean diet foods are usually served with a little red wine which studies have shown may reduce the risk of heart disease as well as prolong life. Red wine contains a natural chemical known as reservatrol which studies have shown may play an important role in slowing down the aging process. Limit your red wine intake to one glass per day particularly if you’re female. Some studies suggest that more than a glass of wine per day may increase the risk of breast cancer in women.

Mediterranean Menu Plan: Rethink your snacks.

Instead of reaching for the cookie jar, snack in true Mediterranean fashion by munching on a handful of mixed nuts. Nuts are an excellent source of heart protective monounsaturated fats. Need a little sweetness? Skip the ice cream and enjoy a bowl of fresh fruit that’s loaded with beneficial antioxidants. You’ll never have to feel guilty about snacking when you follow a heart healthy Mediterranean diet.

Last but not least, substitute whole grains for processed bread, flour, and cereals whenever possible. You’ll be getting more vitamins in your diet as well as extra fiber. Who says a health Mediterranean diet has to be boring? Consider all of the options and start enjoying better health.