NUTRITION: FOUR WEEK MEDITERRANEAN DIET PLAN
YOUR PERSONAL NUTRITIONIST: CANDICE McBRIDE
(MSc in Nutrition & Dietic)
If you are reading this, you are likely interested in transforming your life through good nutrition. I am a health & nutrition expert and enthusiast. Over the years I have discovered eating plans that have benefited many people’s health. I now work with other nutritionists at Cherry Hill to provide YOU with Good Food plans to improve your health.
We will aim to create new meal plans for you every 4 weeks.
1. Start on any day and follow the plan for 28 days.
2. Replace any foods you can’t eat with ones you can.
3. Message us your needs so we can address them in future plans to help others in your position.
WHY A MEDITERRANEAN DIET?
- Studies show that a Mediterranean diet can assist weight loss and help prevent heart attacks, strokes and type 2 diabetes.
- It is linked to anti aging effects, increased insulin sensitivity, improved brain health and reduced inflammation.
- Increases fat burning while preserving muscle and results in an improved metabolism.
HOW IT WORKS
- The Mediterranean diet is based on traditional foods people used to eat in countries like Italy and Greece. The diet consist of eating whole foods and limiting poultry and dairy products, as well as avoiding red meat.
FOODS TO EAT
- Fish: Salmon, cod, trout, sardines and tempeh(v).
- Vegetables 1: Broccoli, cauliflower and green beans.
- Vegetables 2: Cucumber, tomato, peppers and eggplant.
- Nuts: Almonds, hazelnuts, cashew and legumes.
- Greens: Kale, spinach and cabbage.
FOODS TO AVOID
- Added Sugars: Soda, sweets, ice cream and table sugar.
- Refined grains: White bread and pasta made with refined wheat.
- Trans Fats: Found in margarine and various processed foods.
- Refined Oils: Soybean oil and canola.
- Processed meat and foods: Hot dogs, ham and processed sausages.
- Highly processed foods: Anything labeled “low fat”, “diet” and possibly made in a factory.
SIMPLE TIPS TO HELP STICK TO YOUR PLAN
- Eat more fruits and vegetables. Aim for 7 to 10 servings a day.
- Choose whole grains. Switch to whole-grain bread, cereal and pasta.
- Use healthy fats. Try olive oil as a replacement for butter when cooking.
- More seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy options.
- Reduce red meat. Substitute meat with fish, poultry or beans.
- Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
- Herbs and spices help with flavor and lessen the need for salt.
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