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healthy you
The Basics
DIGEST THESE KEY CONCEPTS
OF THE MEDITERRANEAN DIET
TO REMAKE YOUR HABITS.
REAP THE SEA’S BOUNTY
Have fish two or three times a week
to cut back on saturated fats and
increase your intake of healthy
omega-3 fats. Found in fatty fish such
as salmon, herring, anchovies, and
sardines, omega-3s help promote
weight loss. In one study, dieters who
ate three servings of fatty fish a week
for eight weeks saw an increase in
leptin, a hormone that helps to
control appetite.
If fish isn’t exactly your dish,
try the less “fishy” types, such as
flounder, sole, monkfish, catfish,
haddock, or canned alhacore tuna.
Add lemon, tomatoes, or white wine
to neutralize a fishy taste.
[V f DOUBLE UP ON VEGGIES
Others tell you to strive for five and
that’s a noble goal. But not quite noble
enough—your new goal is more than
five servings of vegetables. In fact,
consider yourself on an unlimited
produce plan. The payoff comes in
pounds lost, because voluminous
research shows that increasing your
intake of low-calorie, nutrient-dense
vegetables and fruit will help you lose
weight. Piling up produce allows you
to eat satisfying amounts of food,
which controls hunger, and that is
one of the very important secrets to
losing weight with a happy face.
In the Mediterranean, vegetables
are tossed into almost everything:
soups, stews, sauces, salads, pasta,
pizza. They are often grilled, then
drizzled with extra-virgin olive oil.
In fact, many Med diet fans argue
that olive oil’s main purpose is to
make vegetables taste even better.
Breakfast is
usually a simple
affair in the
Mediterranean
diet—a piece or
two of perfectly
ripe fruit, a
small bowl of
yogurt, bread
with a nut
spread, and
heavenly good
coffee.
ADD IN: CALCIUM, VITAMIN D
Cheese and yogurt are this diet’s
main sources of calcium, but it’s hard
to get all you need just from those.
So add low-fat dairy foods, such as
skim milk, to meet your needs. O r
take a calcium supplement— 500 mg
o r so— to make up what you aren’t
getting from foods. Since your body
needs vitamin D to
properly utilize
calcium, take 1,000
lUs a day of
supplemental
vitamin D.
182
FEBRUARY 2009 BETTER HOMES AND GARDENS
PHOTOS: (GRAPES) VEER, (CHEESE) CAMERON SADEGHPOUR
