Mediterranean Diet Guide
No. 1 – Vegetables
This one’s pretty easy. It’s pretty much impossible to eat too many vegetables. Keep in mind that veggies aren’t just for dinner. Making them a part of your lunch and as snacks is one way to eat more. Pile that sandwich high with cucumbers, peppers, lettuce, tomatoes, onions. Anything that you like. Things that you don’t think you like you might if you give them a second chance.
Make plans to have an extra helping for dinner. It won’t add many calories and helps fill you up.
I often have patients say “I don’t like vegetables, doc.” When I ask them if there are any that they do like I always get a good response. The reply is, “Sure, I love spinach.” As I ask about more vegetables I get more positive responses. Make a list for yourself of the veggies that you like and keep them on hand. It will be longer than you think.
No. 2 – Legumes
As with the wide variety of cabbages you can find in the market there are lots of different legumes (some of which you probably didn’t think were related to each other).
In botany the term legume has two meanings. Legume is a species of plant but the term also refers to any fruit that develops seeds lined up in a pod (most often the pod splits open down a seam on one side like “peas in a pod”). Legumes are also known as Pulses.
Legumes are great sources of protein and fiber. I have written on this in many columns and sidebars on the Dr. Gourmet site. Making beans your choice for a starch with dinner as with Black Bean Cakes or Sea Bass with White Beans. Minestrone or Split Pea Soup with a salad makes a great dinner. Fill your pantry with canned or dried beans like kidneys, garbanzos and black beans.
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