Focus on Fruits and Veggies The Mediterranean Way
The Mediterranean Diet • Focus on whole grains, veggies, fruit • Most dietary fat is from olive oil • Red meat eaten only rarely; nuts, beans, legumes, and seeds are primary • Herbs and spices used instead of salt • Fish and shellfish for protein • Red wine consumed when appropriate, in moderation
Benefits of Fruits and Veggies • High in fiber = feeling of fullness • Very low in calories • Antioxidants and phytochemicals • Replace higher fat, higher calorie foods in our diet
How many do we need? • Vegetables One Cup – 2 ½ to 3 cups of • Baseball-sized serving of fresh fruit or veggies veggies EVERY day • 1 small piece of fruit • 8 strawberries • Fruit • 2 cups of leafy greens = 1 cup of veggies – 1 ½ to 2 cups of fruit • 12 baby carrots EVERY day
Variety, Variety, Variety Image courtesy of kblog.lunchboxbunch.com
Aim for 5 Colors Everyday • Beets RED • Red Peppers • Tomatoes • Carrots • Pumpkin ORANGE/YELLOW • Sweet Corn • Yellow Peppers • Cauliflower WHITE • Mushrooms • Turnips • Avocadoes GREEN • Broccoli • Spinach • Eggplant BLUE • Purple Cabbage • Purple Onions
Adding Fruits and Veggies to Every Meal • BREAKFAST: – Try an omelet with chopped peppers and mushrooms – Carrot or pumpkin muffins – Green smoothie – Sliced apples with peanut butter or Greek yogurt dip • LUNCH: – Entrée salad with lots of color – Tomatoes, lettuce, and onion on sandwiches – Chopped veggies with hummus dip – Veggie wraps with avocado spread • DINNER: – Chili and soups with extra beans – Casserole with diced veggies – Add pureed cauliflower to mashed potatoes – Fruit for dessert *Fruits and Veggies make great snacks for the whole family!
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