mediterranean eating

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. !

For more information visit my website at

!

DonnaDeRosa.com

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