Healthy eating made delicious

I eating the Med Way The Mediterranean-style eating pattern incorporates the basics of healthy eatingthat are traditionally » practiced in countries that border the Mediterranean Sea. Get at least five servings of fruits and vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens. Choose at least three ounces of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds. Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often. Choose olive oil. Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, at least twice a week. Be physically active with family and friends. Aim to be moderately physically active (e.g., brisk walking) at least 150 minutes per week or 30 minutes per day. Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”). Use herbs and spices instead of salt to flavor foods. Sofrito is often used. Sofrito: A sauce made from tomato, garlic, onion or leeks sauteed in olive oil and is often used in Mediterranean cooking (recipe on website). Drink red wine, in moderation (optional*)— no more than five ounces of wine/day for women of all ages and men older than 65 and no more than 10 ounces of wine/day for younger men. ‘Consuming alcohol is not recommended if you have a personal or family history of alcohol abuse, or if you have heart or liver disease. NC Department of Health and Human Services • Division of Public Health * www.publichealth.nc.gov • NCDHHS is an equal opportunity employer and provider. XXXX copies of this public document were printed at a cost of $XXXX or $XXXX each. • 2/20 I HEALTHY EATING MADE Delicious Eating like those who live in the Mediterranean region Eating the Mediterranean way is not only healthy, it is delicious and satisfying. Foods that you once thought of as too high in fat or unhealthy, including nuts, olive oil, olives, and whole grains, become an everyday part of your diet. MED MEDS for BETTER HEALTH medinsteadofmeds.com has been shown to promote health and decrease risk of many chronic diseases. NC DEPARTMENT OF HEALTH AND HUMAN SERVICES Division of Public Health NC STATE UNIVERSITY IN SUPPORT OF EAT SMART. MOVE MORE NORTH CAROLINA Eat ♦ Smart'S Move More medinsteadofmeds. com