PROFESSIONAL WELLNESS MONTH

BLOOD PRESSURE QUIZ

A Sample Menu

Below you will find a sample day of eating a Mediterranean style diet. The portions and amount of food will vary based on individual needs. This is just a sample of how to incorporate fruits, vegetables, legumes, whole grains, healthy fats, and lean protein.

Breakfast: 1/2 cup whole grain oatmeal, with 3/4 cup blueberries, 1 tablespoon of ground flaxseed, cinnamon, and a small handful of chopped almonds

or

1 whole grain English muffin with 1 tablespoon of nut butter and 1 cup of strawberries

or

For a lower carbohydrate version, you may try: 1 whole egg plus 2 whites scrambled (made with 1 teaspoon olive oil) with spinach (or another vegetable variety) with 1/3 avocado and chopped herbs such as chives and 1 serving of fruit

Lunch: Large salad (2 cups of mixed greens, kale, or another lettuce of choice), 1/2 cup beans (or 4 ounces of broiled fish, grilled chicken or 1 can of tuna), cucumber, tomato, carrots, broccoli, pepper, with 1 tablespoon olive oil and vinegar

or

Grilled Mediterranean vegetable salad

or

1 cup of a cooked whole grain such as quinoa, with 1 cup of arugula salad, 6 olives chopped, tomatoes, peppers, and 1 tablespoon vinaigrette dressing

or

For a lower carbohydrate version: A small portion of grilled or roasted pork or chicken with grilled vegetables (eggplant, onion, zucchini, squash, etc), and one small sweet potato or 1/2 cup roasted butternut squash with sage

Snack: Two tablespoons hummus or guacamole with cut up crudite or your choice. or 1 slice of whole grain bread

Dinner: Roasted vegetables made with olive oil served on top of grilled salmon, shrimp, or white fish with 1/2 cup whole grain such as farro with cumin and tahini

or

Barley vegetable soup with lentils

Dessert: Fresh berries or another fruit of choice

A Mediterranean style of eating has proven to have a ton of health benefits. If you are looking to eat a diet that has no food restrictions and that focuses on wholesome foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, like nuts, seeds and fatty fish then this type of eating plan may be the right one for you.

You can alter the diet to fit your needs, too. For those people with diabetes, who are looking to eat a lower carbohydrate version of this diet, this is also possible. It is important to discuss any new diet with your physician before getting started and if you want this type of eating plan to be individualized to meet your specific needs, consider consulting with a registered dietitian.