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Based on how people eat and drink in the 16 countries that border
the Mediterranean Sea, this healthy eating plan can reduce your
risk of developing heart disease, cancer, high blood pressure,
type2 diabetes, Parkinsons disease, and Alzheimers disease.
Red Meat
Sweets
Poultry &
Eggs
Low-fat Cheese
& Yogurt
Fruits &
Vegetables
Whole
Grains
Beans &
Legumes
Nuts &
Seeds
Be Active:
Exercise at least 150
minutes a week (walking,
swimming, bicycling).
Socialize:
Take time to enjoy
meals with your
friends and family.
Drink Smart:
Choose water over soda. Limit wine
and drink only with a meal. See
Alcohol: Rethink Your Drink for servings.
cooked shrimp or salmon, and olive oil and vinegar dressing. Snack on fruit,
nuts, or fresh carrots and snap peas.
sauted in a little olive oil with herbs and spices. Add beans, lentils, brown rice,
or whole-grain pasta. If you enjoy red wine, have 1 glass with your meal.
A couple times a week, fill half your plate with vegetables, and
add some chicken or fish and brown rice or quinoa. Enjoy some fruit
fordessert.
A couple times a month, add roast beef, lamb chop, or pork
tenderloin and barley to your half plate of vegetables. For a
treat, fix fruit-based desserts like a low-sugar cobbler or berries
with low-fat topping.
Sample Recipes
Ingredients:
4 cups salad greens
2 medium tomatoes, chopped
Mediterranean
Salad
Ingredients:
2 (15 ounce) cans of black beans,
rinsedand strained
1 shallot, chopped
1 teaspoon cumin
Vinaigrette:
Instructions:
1 egg white
Gluten-free flour (as needed)
Instructions:
1 Reserve cup black beans, and set aside.
2 Add the remaining beans, shallot, garlic, spices,
grated lime peel, lime juice, and hot sauce into
the bowl of a food processor fit with a steel
blade. Process until the mixture is the texture of a
very chunky puree.
Makes 46 servings
Ingredients:
Vegetarian
Black Bean
Quinoa Burgers
Roast
Salmon
2 teaspoons sugar
1 teaspoon white pepper
1 teaspoon ground coriander (or fresh cilantro)
46 Salmon filets (4 ounces each)
Lemon and orange slices
Instructions:
1 Mix grated lemon/orange peel, salt, sugar,
pepper, and coriander (or cilantro).
Makes 46 servings
Dill
Parsley
Garlic
Pepper
Ginger
Rosemary
Fennel seed
Saffron
Marjoram
Sage
Mint
Tarragon
Canola oil
Thyme
Chili Powder
Asparagus
Coleslaw (packaged,
nodressing)
Rutabaga
Chilies
Cinnamon
Beans (green,
wax,Italian)
Bean sprouts
Beets
Brussels sprouts
Broccoli
Cabbage (green,
bok choy, Chinese)
Carrots
Cauliflower
Cucumber
Daikon
Eggplant
Greens (collard, kale,
mustard, turnip)
Hearts of palm
Jicama
Kohlrabi
Leeks
Mushrooms
Okra
Onions
Pea pods
Spinach
Sprouts
Squash (summer, crookneck,
spaghetti, zucchini)
Sugar snap peas
Swiss chard
Tomatoes
Basil
Radishes
Turnips
Water chestnuts
Yard-long beans
Apples
Figs
Oranges
Barley
Avocados
Grapes
Pomegranates
Brown rice
Bananas
Kiwis
Plums
Buckwheat
Blackberries
Melons
Raspberries
Bulgur
Blueberries
Nectarines
Strawberries
Cherries
Peaches
Almonds
Kidney beans
Pistachios
Black-eyed peas
Lentils
Seeds
Cashews
Lima beans
Split peas
Chickpeas
(garbanzos)
Peanuts
Sunflower seeds
Pine nuts
Walnuts
Flax/flaxseed
Whole Grains
Vegetables
Oregano
Peppers
Chayote
Bamboo shoots
Fruits
Cumin
Celery
Artichoke hearts
Baby corn
Beans/Legumes,
Nuts & Seeds
Cloves
Oils (canola,
extravirgin
olive, sesame,
flaxseed,
grapeseed,
andavocado)
Artichoke
Couscous
Faro
Kamut
Oatmeal
Polenta
Quinoa
Wheatberries
Whole-grain breads, rolls,
tortillas,and pasta
Dairy
Clams
Red Snapper
Chicken
Cottage cheese
Cod
Salmon
Eggs
Greek yogurt
Crab
Scallops
Turkey
Kefir
Halibut
Shrimp
Low-fat cheese
Mussels
Tilapia
Low-fat milk
Orange Roughy
Tuna
Low-fat yogurt
Sweets
Beef
Pork
Cakes
Custards
Elk
Veal
Candy
Donuts, Pastries
Lamb
Venison
Cookies
Pies
2015 Intermountain Healthcare. All rights reserved. The content presented here is for your information only. It is not a substitute
for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your
healthcare provider if you have any questions or concerns. More health information is available at intermountainhealthcare.org.
Patient and Provider Publications 801-442-2963 FSLW057 - 05/15 Also available in Spanish.