SAVOR THE FLAVORS AND THE HEALTH BENEFITS. tastethe R eady to take your taste buds on a trip to the Mediterranean? The Mediterranean diet originated in olive-producing regions that include Greece, Italy, and Spain. The beauty of this style of eating is that it’s not limited or restrictive. It emphasizes plant-based foods such as vegetables and fruits, whole grains, nuts, and legumes. Foods cook in heart-healthy olive oil, while herbs and spices flavor dishes. And it's all enjoyed with an occasional glass of red wine. As an added bonus, the diet offers health benefits. “People who follow the Mediterranean diet tend to live longer and have a lower chance of being overweight. Studies have shown that eating the Mediterranean way may provide protection against certain chronic diseases such as hypertension, diabetes, coronary heart disease, and certain types of cancers,” says Fresh Thyme Registered Dietitian Meghan Sedivy. Want to get started? Our Salmon and Chickpea- Quinoa Bowl (opposite) showcases Mediterranean ingredients that you can incorporate into everyday dishes. m e d i t e rranean nuts &Seeds Nuts and seeds are a plant source of protein. They are rich in fiber and healthy fats. Since nuts are high in calories, it is best to have just a handful (½ ounce) per day. Wine Red wine contains antioxidants from the grape skins and seeds. It helps increase your good cholesterol (HDL). Drink in moderation: 5 ounces per day for women, 10 ounces per day for men. Protein Choose lean meats, poultry, eggs, fish, and shellfish. Try to eat at least two servings or 8 ounces of fish per week. Look for fish high in omega-3 fatty acids, such as salmon, mackerel, herring, sardines, and albacore tuna. omega-3 fatty acids may help lower triglycerides and increase good cholesterol (HDL). 20 Fresh Thyme Crave | freshthyme.com 020-021 Mediterranean.indd 20 8/8/18 9:09 AM