This week’s challenge is to go Mediterranean (oi!). The Mediterranean diet has been extensively studied and touted for it’s health attributes, specifically in preventing heart disease. It has also been linked to reduced risk of cancer, Alzheimer’s and other chronic diseases. Think of it as a suped-up Food Guide. It’s better because it gives specific recs for eating fish, beans and nuts – the healthy stuff most of us don’t get enough of. So what do these foods offer us anyways?
Fish – the best source of omega-3 fats, specifically EPA and DHA. Plant sources of omega-3’s (think flax, canola, walnuts, etc.) aren’t as potent in the body as the fish version. Omega-3’s provide protection against inflammation (who doesn’t need that!?)
Nuts – rich source of healthy polyunsaturated fats and high in important nutrients like potassium and magnesium. Think of them as little health gems.
Beans – great source of heart healthy soluble fibre; complex, filling carbohydrates; protein; and vitamin and minerals. Another nutritional gem!
Do It! This week, eat at least:
2 servings of fish
3-4 servings of nuts (1/4 cup, unsalted)
2-3 servings of beans or lentils (3/4 cup cooked)
What’s your favourite ways to eat these foods? Do you have favourite recipes you use them in? If you found this easy as pie, or really hard, tell us why.
– A & M