The Mediterranean Diet

Going for the Greek or Mediterranean Diet

Try This Farmers Market Greek Salad Recipe:

mid section view of a woman cutting vegetables - Mediterranean DietFrom Dr. Preston Maring’s recipe blog:

Serves 4 as a salad course.
1 pound of tomatoes of different sizes and colors, thickly sliced
1 cucumber, sliced diagonally
1/4 red onion, thinly sliced
2 ounces feta cheese
12 basil leaves, torn into pieces
12 Kalamata olives, pitted and halved
1 tablespoon white wine vinegar
2 tablespoons extra virgin olive oil
1 large garlic clove, mashed with salt
Salt and freshly ground pepper to taste

Arrange the tomatoes artfully on a platter. Top with red onion, cucumber, feta, basil, and olives. Mix the mashed garlic with the vinegar in a small bowl then whisk in the olive oil. Dress the salad just before serving. Season to taste. This is an incredibly simple and wonderful way to welcome summer.

Nutritional Info Per Serving:

Calories: 146
Total fat: 12 g
Saturated fat: 3 g
Trans fat: 0 g
Cholesterol: 12 mg
Sodium: 312 mg
Total carbohydrate: 8 g
Dietary fiber: 2 g
Sugars: 4 g
Protein: 4 g

Greece is famous for its history, art, and philosophers. Now, it’s being recognized for its diet.

The Greek diet (also known as the Mediterranean diet) has been proven to hold many health benefits: The Lyon Diet Heart Study* found that people who followed the Mediterranean diet had 72 percent fewer coronary events such as a heart attack and a 61 percent decrease in the risk of cancer. Other studies have shown that the Mediterranean diet may lower risk of Alzheimer’s disease, diabetes, and high blood pressure.

This diet is rich in fiber, monosaturated fats, and antioxidants — all of which are known to fight chronic illnesses. It also keeps bad cholesterol at bay, helping ensure your heart’s pipes stay squeaky clean.

What are the key ingredients of this diet?

  • Eat mostly fruits, vegetables, olive oil, legumes, nuts, and whole grains.

  • Eat fish and poultry twice a week.

  • Add low-fat dairy like Greek yogurt.

  • Once or twice a month, eat small portions of lean, red meats.

  • Rely on herbs and spices to add flavor to your meals instead of salt.

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