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Healthy Eating: Mediterranean Diet

By Luisa Siniscalchi

The Mediterranean diet encourages nutritious foods like vegetables, fruits, healthy fats, and whole grains while limiting processed ingredients and added sugar. Following a healthy Mediterranean diet can help increase weight loss, enhance heart health, reduce inflammation, and protect against type 2 diabetes. Get started on a Mediterranean way of eating with these tips:

Eat lots of vegetables. 

Eliminate fast and processed foods

Eat seafood at least twice a week. 

Use healthy fats (extra-virgin olive oil, nuts, seeds, olives, avocados).

Avoid sugary beverages and sweets, drink water and eat fruit instead.

Mediterranean Roasted Vegetables

  • 1 zucchini, sliced 1/8 inch and quartered 
  • 1 summer squash sliced 1/8 inch and quartered 
  • 3 carrots, peeled and sliced
  • 2 bell peppers (red, yellow, green, or orange), sliced
  • 1 onion, chopped  
  • 4-5 Roma tomatoes, sliced 1/8 inch thick
  • 4 Tablespoons olive oil 
  • 2 garlic cloves, minced 
  • ½ teaspoon oregano 
  • 3 sprigs fresh thyme 
  • Salt and pepper to taste
  • Juice of ½ of a lemon (optional)
  • Preheat the oven to 425 degrees F.
  • Put all cut vegetables in a large mixing bowl.
  • Add olive oil, garlic, thyme, oregano, lemon juice and salt and pepper. Stir to combine.
  • On 2 baking sheets spread the vegetables out in an even layer.
  • Cook the vegetables for 30 to 35 minutes or until they are soft.

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