Delicious Mediterranean Foods

A heart-healthy eating plan, called the Mediterranean diet might be the right diet for you. This diet is based on the traditional foods eaten by people living in the Mediterranean region especially in Greece. The Mediterranean diet is a delicious and healthy way to eat. It incorporates the basics of healthy eating and is low in saturated fat, very high in fiber and antioxidants from vegetables, legumes and nuts. Very little red meat is eaten in this diet and milk consumption is limited as well, except for some cheese and yogurt. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease and may be associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.

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Healthy Mushrooms

Mushrooms are known for its heal>thy nutrients and when used right in cooking can enhance the flavor of many different dishes. You can find mushrooms as toppings in hamburgers, steaks and pizza. Or mushrooms are eaten raw or added to salads, soups, casseroles, rice dishes, stir-fry and scrambled eggs.
Mushrooms supply the diet with vegetable proteins, vitamins, amino acids, minerals, fiber, iron plus they are low in calories. Nutritionally, mushrooms contain important vitamins like vitamin D and B vitamins and minerals like potassium, phosphorus, magnesium, selenium, copper and zinc. These vitamins and minerals play an important role to boost immune system and to keep your body healthy. A number of edible mushrooms are available and easy to buy.

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Nutrient Dense Foods Benefit Diabetes Patients

Why would you choose a piece of fresh fruit for a snack over a bag of pretzels?  What is the healthier choice?

These foods have roughly the same number of calories, but not in nutrients.  The fresh fruit provides fiber, vitamin C and potassium for an equal number of calories. Which means the piece of fruit has a higher nutrient density. A nutrient dense diet is recommended for maintaining optimal diabetic health.

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Healthy Fats Key To Diabetic Nutrition

Different foods contain several different kinds of fats.  The potential harmful dietary fats are called saturated and Trans fats.  These fats come mostly from animal sources.  They can negatively affect total blood cholesterol levels, HDL and LDL cholesterol levels which can increase your risk of cardiovascular disease.  These fats are solid at room temperature.  Examples include: beef and pork fat, shortening, stick butter and margarine and baked goods.  You want to include healthy fats in your diet which are known as monounsaturated, polyunsaturated, and omega-3 fatty acids.

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Chia Seeds

Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family grown in southern Mexico. Historically, this seed was a main diet component of the Mayan and Aztec cultures. “Chia” means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster which was most likely due to the nutritious ingredients found in the seeds.

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Watercress Healthy for Diabetes

Watercress is a cruciferous vegetable that belongs to the mustard family. It has small leaves and the stems have a peppery flavor. Watercress is the most ancient of green vegetables known to man and its use can be traced back to the Persians, Greeks and Romans. The delicious, peppery flavor of watercress is great when you have to spice up soups like minestrone or vegetable soups, casseroles, dips, entrees and salads. It also makes a great addition to most sandwich fillings. This bright green, leafy vegetable can also be consumed in a juice form or used as a garnish. It is recognized as a super-vegetable due to its rich content of vitamins and minerals.

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Health Fruits & Folic Acid

Folic acid is a B vitamin. It helps the body make healthy new cells, meaning it is important for cell growth and metabolism. “Folic acid” and “folate” mean the same thing. They have the same effects. Folic acid is a man-made form of folate and is in supplements and added to foods. Folate is found naturally in certain foods. Studies show that many people in the U.S. don’t get enough folic acid in their diets.

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Fiber & Diabetes Health

High-fiber foods have been shown time and time again to play a positive role in health.  Fiber can increase satiety, reduce heart disease and type 2 diabetes risk, and enhance digestive health. But despite these benefits, most people do not eat the suggested daily fiber intake of 25 to 38 g for adolescents and adults.  Most individuals are averaging only 15 g of fiber per day.  It is time to cut back on those fatty foods.  But before you start eating all that fiber, keep a few things in mind: when you increase fiber, you should increase your water intake along with it. Add fiber gradually to give your gastrointestinal tract time to adapt. If you have gastrointestinal diseases, including constipation, check with your doctor first.  Here are some recommendations to increase the amount of fiber in your diet today.

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Nutritious Kale

Kale is a delicious and extremely nutritious vegetable that is gaining popularity right now. Kale, also known as borecole, is one of the healthiest vegetables you can eat. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. As a leafy green vegetable, it is available in curly, ornamental, or dinosaur varieties. Kale’s colors can vary from green to purple to red. Kale’s health benefits come from its fiber content and high concentration and excellent sources of disease fighting antioxidant vitamins like A, C, and K. Kale contains the antioxidants carotenoids and flavonoids and is also rich in the eye-health promoting lutein and zeaxanthin compounds.

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Healthy Cereals

Our hearts are small in size but have a big job.  The heart is a muscle that needs to be kept strong through not smoking, participating in daily physical activity and by eating healthy.  Certain foods have been proven to be good for your heart’s health.  By eating these foods you will protect your heart and blood vessels and keep your heart in tip-top shape.

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