Mediterranean Diet – A healthy way to eat

• Eat lots of vegetables. A varIety, of plant foods, should constitute most of your meals. They should bemnimaHy processed fresh and whole are the best.

• Minimize meat Intake —eat smaller amounts and fewer times a month.

• Always have breakfast. Start your day with fiber-rich foods such as fruit and whole grains that make you feel full for hours.

• Eat seafood twice a week. Seafood is rich in heart-healthy and omega-3 fatty acids.

• Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, and sunflower seeds.

• Enjoy some dairy products. Eat plain yogurt and small amounts of a variety of cheeses.

• For dessert, eat, fresh fruit, instead of Ice cream, cookies, or sweets.

• Drink water regularly throughout the day, at least 3 liters.