Healthy eating guidelines follow a Mediterranean diet. As a holistic nutritionist, this is my preferred diet and the one I recommend to my clients.

 

Here’s an outline of the healthy foods that make up a Mediterranean diet:

• Base every meal on fruits, vegetables, whole grains (whole wheat bread, brown rice, quinoa and bulgur), olive oil, beans, nuts, legumes, seeds, herbs and spices.
• Eat fish at least twice a week.
• Eat moderate portions of cheese and yogurt daily to weekly.
• Eat moderate portions of poultry and eggs every two days or weekly.
• Eat red meat sparingly or limit to three-ounce portions.
• Drink plenty of water each day, and drink wine in moderation.

 

 

Why My Healthy Eating Guidelines Follow the Mediterranean Diet

 

 

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol that’s more likely to build up deposits in your arteries.

 

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, including breast cancer, Parkinson’s and Alzheimer’s diseases.

 

 

Healthy Eating Guidelines Recommend Eating Fish at Least Twice a Week

 

 

Many of my clients are not used to eating fish. Even those who do eat it regularly often limit themselves to salmon and canned tuna fish. How about broadening your fish horizons with this healthful preparation that can be applied to any mild whitefish?

 

White fish is a very low calorie food with a very high nutrient score. Sea bass is high in protein and a good source of phosphorous, which keeps our bones and teeth strong. It also contains heart-healthy omega-3 fatty acids and is rich in selenium, vitamin B12, vitamin B6, and Vitamin D.

 

 

Asian-Style Microwave-Steamed Sea Bass

 

 

Try this quick and easy microwave preparation for any firm-textured fish, such as snapper, grouper, sea bass, or halibut. The small amount of dark sesame oil in the sauce goes a long way and lends a deep flavor to the fish.

 

Ingredients (4 servings)

 

• ¼ cup minced cilantro or parsley
• 2 scallions, thinly sliced
• 1 tablespoon minced fresh ginger
• 1 clove garlic, minced
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons dark sesame oil
• 4 skinless striped bass fillets (6 ounces each)
• ¼ teaspoon salt

 

Directions

 

1. In a small bowl, combine the cilantro, scallions, ginger, and garlic. In another small bowl, stir together the soy sauce and sesame oil.
2. Place the fish in a large, microwave-safe dish and sprinkle with the salt. Cover loosely with plastic wrap. Microwave on high for 3 minutes. Rotate the plate and cook for 3 minutes more, or until the fish just flakes when tested with a fork.
3. Transfer the fish to serving plates. Pour any juices from the cooking plate into the soy sauce mixture and stir to combine. Sprinkle the scallion-ginger mixture over the fish and spoon the sauce on top.

Nutrition (per serving)

Calories 190
Fat 5g
Carbs 2g
Protein 34g

 

Click here for this Mediterranean diet recipe that fits into healthy eating guidelines.