Mediterranean Diet Guide © 2011 Harlan Brothers Productions, LLC | All rights r
Mediterranean Diet Guide © 2011 Harlan Brothers Productions, LLC | All rights reserved. | www.DrGourmet.com 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. How much vegetables should you be trying to eat each day? The targets for each ingredient in the Mediterranean diet are based on a 2,000 calorie per day diet for men and 1,500 calorie per day diet for women. Your daily average for vegetables should be over 10.8 ounces per day for men and over 8.9 ounces per day for women. Common Vegetables Asparagus Beets Brussels Sprouts Button Mushrooms Celery Eggplant Collard Greens Cucumbers Eggplant Peas Green Beans Green Onions Leeks Lettuce Onions Peas Peppers Shallots Spinach Bean sprouts Squash Yellow Squash Acorn Squash Zucchini Squash Tomatoes Cabbage Dr. Gourmet Vegetarian Recipes Baked Penne Baked Ziti Chopped Salad Tacos Corn Quesadillas Creamy Mac and Cheese Eggplant Parmesan Fettuccine Alfredo Pasta with Tomato Sauce Pizza - Tomato, Basil, and Roasted Garlic Soft Corn Tacos Vegetarian Lasagna Dr. Gourmet Vegetable Side Dish Recipes Candied Carrots Collard Greens Green Beans with Red Onion Herbed Zucchini Lemon Butter Brussels Sprouts Minted Peas Pan Grilled Asparagus Pan Grilled Broccoli Parmesan Squash Roasted Acorn Squash Roasted Beets Roasted Tomatoes Sauteed Spinach Shredded Brussels Sprouts Mediterranean Diet Guide: 2 © 2011 Harlan Brothers Productions, LLC | All rights reserved. | www.DrGourmet.com 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. Make beans your choice for a starch with dinner as with Black Bean Cakes (as a side dish) or Sea Bass with White Beans (part of the main course). 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. How much legumes should you be trying to eat each day? The targets for each ingredient in the Mediterranean diet are based on a 2,000 calorie per day diet for men and 1,500 calorie per day diet for women. Your daily average for legumes should be over 2.1 ounces per day for men and over 1.75 ounces per day for women. Common Legumes Black Beans (Turtle Beans, Mexican Black Beans, Spanish Black Beans) Fava Bean (Broad Bean, Butter Bean, Windsor Bean, English Bean) Garbanzo Beans (Chick Peas) Great Northern Bean Lima Beans Navy Beans (Yankee Bean, Boston Bean, Boston Navy Bean) Pinto Beans Red Kidney Beans (Mexican Beans, Red Beans) Soy Bean (Edamame, Soya Bean) White Kidney Bean (Cannellini Bean, Fazolia Bean) Lentils English Peas Green Beans (Haricot Verts, String Bean) Runner Bean (Italian Flat Bean) Okra Snow Peas (Chinese Pea) Sugar Snap Peas (Snap Peas) Dr. Gourmet Legume Recipes Black Bean Cakes Black Bean Hummus Black Bean Soup Black Eyed Pea Salad White Bean Soup Chicken Black Beans Chile Con Carne Green Beans with Walnut Vinaigrette Green Beans with Red Onion Hummus Lentil and Black Bean Salad Minestrone Minted Peas Red Beans and Rice Sea Bass with White Beans and Tomato Vinaigrette Split Pea Soup Three Bean Salad White Chili Wild Rice and Black Beans Tuna and White Bean Salad Mediterranean Diet Guide: 3 © 2011 Harlan Brothers Productions, LLC | All rights reserved. | www.DrGourmet.com 3. Fruit and Nuts Fruit is the perfect snack. Sweet and satisfying, it’s important to keep your fridge full of apples, pears and oranges so that you always have something to snack on. While drinking juice is OK, actually eating a piece of fruit is better for you and far more satisfying. Nuts are great for you. They do have a lot of calories but even though most of the calories comes from fat it is the good monounsaturated fat that you want in your diet. There is in fact good research that if you replace a two ounce cookie with two ounces of nuts you won’t gain weight (even though the nuts may have more calories). How much fruit and nuts should you be trying to eat each day? The targets for each ingredient in the Mediterranean diet are based on a 2,000 calorie per day diet for men and 1,500 calorie per day diet for women. Your daily average for fruit and nuts should be over 8.9 ounces per day for men and over 7.7 ounces per day for women. Common Fruits and Nuts Apples Oranges Pears Nectarines Peaches Grapes Bananas Cranberries Raspberries Blackberries Blueberries Almonds Cashews Hazelnuts Macadamia Nuts Peanuts Pecans Pine Nuts Pistachios Pumpkin Seeds Sunflower Seeds Walnuts Dr. Gourmet Recipes containing Fruit or Nuts Curried Chicken Salad Halibut with Dill Pesto Orzo Basil Pesto Red Pepper Orzo Roasted Eggplant Salad Salmon Salad Sesame Chicken Salad Stuffed Turkey Roasted Turkey, Wild rice and Cranberry Salad Turkish Lamb with Peas Waldorf Salad Crab, Avocado and Mango Salad Chinese Chicken Salad Mediterranean Diet Guide: 4 © 2011 Harlan Brothers Productions, LLC | All rights reserved. | www.DrGourmet.com 4. Cereals and Grains Whole grains are really good for you. If you are used to “white” starches like white rice, pasta and white bread, make the transition slowly. There are “light” whole wheat breads that taste great, for example. Start with those and move slowly toward whole grain breads. Use whole wheat hamburger buns in place of regular. Using whole wheat pasta is easy. The flavor’s great and with your favorite sauce you’ll be good to go. Anytime you can substitute brown rice in some you’ll increase the amount of fiber in your diet easily. One of my favorite substitutions is sweet potatoes or yams in place of regular potatoes. Choose cereals that are less processed like oatmeal but also look for whole grain cereals. One easy way to tell is purchasing cereal with more fiber and less sugar. How much cereals and grains should you be trying to eat each day? The targets for each ingredient in the Mediterranean diet are based on a 2,000 calorie per day diet for men and 1,500 calorie per day diet for women. Your daily average for cereals and grains should be over 10.4 ounces per day for men and over 8.9 ounces per day for women. Intead of... Choose... Pizza Dough Whole Wheat Pizza Dough White Bread Whole Wheat Bread English Muffin Whole Wheat English Muffin Bagel Whole Wheat Bagel White Rice Brown Rice or Wild Rice Regular Pasta Whole Wheat Pasta or Quinoa Pasta Corn Beans or Lentils Corn Flakes Bran Flakes Special K Cheerios Fruit Loops Life Cereal Rice Krispies Kashi GoLean Crunch Apple Jacks Kashi Cinnamon Harvest Grits Oatmeal Dr. Gourmet Whole Grain Recipes Banana Nut Muffins Blueberry Muffins Bran Muffins Carrot Muffins Honey Peach Pecan Muffins Lemon Poppyseed Muffins Orange Almond Muffins Orange Cranberry Muffins Pumpkin Nut Muffins Apple Cinnamon Bread Banana Nut Bread Date Nut Bread Gingerbread Pumpkin Bread Sweet Potato Bread Zucchini Bread Chicken and Rice Salad Chopped Salad with Wild Rice Baked Cumin Trout with Squash and Pumpkin Seeds Halibut Rosemary Maple Roased Turkey, Cranberry and Wild Rice Salad Wild Rice and Black Beans Pizzas made with Whole Wheat Pizza Dough Barbecue Chicken Pizza Pizza with Mushrooms and Prosciutto Pepperoni Pizza Tomato and Roasted Garlic Pizza Mediterranean Diet Guide: 5 © 2011 Harlan Brothers Productions, LLC | All rights reserved. | www.DrGourmet.com 5. Fish More fish, less meat. Simple. Now a lot of people say that they don’t like fish. However, as with vegetables if you make a list of fish that you like, there may be more kinds that you’ll eat than you thought. I have had many people using The Dr. Gourmet Diet Plan who began trying recipes with fish that they thought they hated, only to have them become favorites. There are a lot of reasons that eating fish uploads/Ingenierie_Lourd/ mediterranean-diet-guide 1 .pdf
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- Publié le Jan 06, 2022
- Catégorie Heavy Engineering/...
- Langue French
- Taille du fichier 0.1347MB