The Medi terranean-styl e di et i s composed of fewer red meats and carbohydrates

and emphasi zes on pl ant-based foods and monounsaturated fats. Thi s di et i s very
di fferent from the typi cal Ameri can di et, but fol l owi ng thi s type of di et may hel p
l ower chol esterol , tri gl yceri des and ri sk of heart di sease, as wel l as stabi l i zi ng your
bl ood sugars.

What i s the Medi terranean Di et composed of?
- Pl ant-based meal s wi th fewer amounts of red meat.
- Hi gher consumpti on of whol e grai ns, fresh frui ts, vegetabl es, l egumes and
nuts. Nuts and seeds are good sources of fi ber, protei n and heal thy fats, but
you sti l l want to keep i n moderati on. A qui ck hand ful l i s a great snack!
- More natural l y hi gh fi ber foods.
- Consume fresh fi sh and seafood at l east 2x a week. Gri l l i ng, baki ng or
broi l i ng i s the preferred cooki ng styl e; try to stay away from breaded or fri ed
foods.
- Ol i ve oi l i s one of the maj or spotl i ghts i n thi s di et. Thi s monounsaturated fat
i s the mai n source of fat used to fl avor and cook food.
- More use of herbs and spi ces rather than sauces and gravi es.
- Li mi t al cohol use to no more than 5oz of red wi ne for women and no more than
1 0oz for men.





I t i s al so i mportant to get enough physi cal acti vi ty. Starti ng off wi th 30 mi nutes of
moderate physi cal acti vi ty l i ke bi ki ng, wal ki ng, swi mmi ng a few ti mes a week i s a
great start! The best advi ce i s:
Start off sl ow wi th smal l , attai nabl e goal s and then bui l d up from that!

Background i nformati on from: http: //www. mayocl i ni c. org/heal thy-l i vi ng/nutri ti on-and-heal thy-eati ng/i n-
depth/medi terranean-di et/art-20047801

The Medi terranean di et
contai ns l arge amounts of
frui t, vegetabl es, whol e
grai ns, and smal l amounts
of red meat. Regul ar use
of fi sh, ol i ve oi l , and nuts
makes thi s di et hi gher i n
fat than the tradi ti onal
heart heal thy di et, but
the fat i s mostl y
unsaturated, whi ch i s the
better fat to have that
can be benefi ci al for the
heart. The pl ate shown to
the l eft descri be the
types and amounts of
foods found i n a typi cal
Medi terranean di et.


Want to l earn how to make a del i ci ous, easy and affordabl e
Medi terranean meal ?
Here s a great Greek Chi cken Pasta meal for you to try! !
Kal reksi ! (Bon Appti t! )

Makes 6/7 servi ngs Prep ti me 1 5 mi ns; Cook ti me 1 5 mi ns

I ngredi ents
1 (1 4oz) package of whol e-wheat l i ngui ne pasta
! cup of chopped red oni on
1 tabl espoon of ol i ve oi l
2 cl oves of crushed garl i c
1 l b of bonel ess, ski nl ess chi cken breast cut i nto smal l
pi eces
1 (1 4oz) can of arti choke hearts, drai ned and chopped
1 l arge chopped tomato
! cup of feta cheese
3 tabl espoons of chopped fresh parsl ey
2 tabl espoons of l emon j ui ce
2 teaspoons of dri ed oregano
Sal t and pepper to take
2 l emon wedges for garni sh
Total cal ori es: 488kcal s; Carbohydrates: 60g; Protei n: 33g; Fat: 1 2g

Di recti ons
1 . Bri ng a l arge pot to boi l . Pl ace the pasta and cook for 8 to 1 0 mi nutes unti l
tender. Drai n the pot and set to the si de.
2. Heat ol i ve oi l i n a l arge ski l l et over medi um-hi gh heat. Add i n the garl i c and
oni on and saut for about two mi nutes. Sti r i n the chi cken and cook for about
6 mi nutes or unti l the center of the chi cken i s no l onger pi nk.
3. Reduce heat to medi um-l ow and add i n the arti choke hearts, tomato, feta
cheese, parsl ey, l emon j ui ce, oregano and cooked pasta. Sti r then cook for
an addi ti onal 3 mi nutes.
4. Remove from the heat and season wi th sal t and pepper, and then add the
l emon wedges.

Thi s reci pe has been sl i ghtl y modi fi ed. Reference from http: //al l reci pes. com/reci pe/greek-chi cken-pasta/

I nterested i n more?
Here i s a one-day sampl e menu pl an to get you started!


Breakfast Greek Veggi e Omel et
3 egg whi tes
A handful of fresh spi nach
1 oz of crumbl ed l ow-fat feta cheese
1 chopped pl um tomato
1 tabl espoon of di ced red oni ons
" teaspoon of dri ed oregano
Sal t and ground bl ack pepper to taste
1 sl i ce of whol e-wheat toast
4 oz of orange j ui ce
Total cal ori es: 1 80 cal ori es; Carbohydrates: 36g; Protei n: 1 8g; Fat: 3g



Lunch Greek Chi cken Sal ad
1 ! cups of fresh spi nach
! cucumber, sl i ced
" cup of chopped red bel l peppers
2 tabl espoons of di ced red oni ons
2 tabl espoons of sl i ced kal amata ol i ves
1 oz of crumbl ed feta cheese
3 oz of gri l l ed ski nl ess chi cken breast, sl i ced
! tbsp of ol i ve oi l
! tbsp of red wi ne vi negar
1 whol e-wheat pi ta
1 cup of fat-free mi l k
Total cal ori es: 392 cal ori es; Carbohydrates: 32g; Protei n: 35g; Fat: 1 8g







Snack Baby Carrots & Hummus
! cup of raw baby carrots
" cup of hummus
1 cup of herbal green tea
Total cal ori es: 94kcal s; Carbohydrates: 6g; Protei n: 3g;
Fat: 4g




Di nner Sal mon & Medi terranean Qui noa
3 oz of gri l l ed sal mon
" cup of cooked qui noa wi th rosemary
(Spri nkl e some feta cheese i f desi red)
1 cup of gri l l ed caul i fl ower & broccol i
(May be dri zzl ed wi th ol i ve oi l )
1 whol e-wheat rol l
! cup of chopped cantal oupe
1 cup of fl avored sel tzer water
Total cal ori es: 366kcal s; Carbohydrates: 32g; Protei n: 30g; Fat: 1 2g



Snack Al monds, Peanut Butter & Banana
A handful of unsal ted al monds
! of a banana
2 tbsp of natural peanut butter
1 cup of water
Total cal ori es: 325 cal ori es; Carbohydrates: 24g;
Protei n: 1 2g; Fat: 23g






Sampl e meal pl an was created by Kri sti na L.
Sodexo Southcoast Di eteti c I ntern, 201 4
Al l Nutri ti onal i nformati on formul ated on Cal ori eCount