Eat as the Mediterraneans do!

Claire Zak  |  1/16/2018 8:37:19 PM

Eat As The Mediterraneans Do!

Many of us know someone who has been affected by cancer, or have personally been affected by cancer. It is a terrible disease and one that no person wants to be diagnosed with. While it is not always preventable, there have been studies that link diet as a way to prevent some cancers. One diet that has been shown to help prevent common types of cancer, among other chronic diseases, is the Mediterranean Diet. This diet is modeled after the diet of the countries surrounding the Mediterranean Sea. This diet would be a good idea for an individual with a family history of cancer to follow.

So what is the Mediterranean Diet??

Eat More Frequently:

  • Fruits and Vegetables
  • Nuts and Seeds
  • Whole Grains
  • Seafood
  • Legumes
  • Olive Oil

Eat Moderately: (a few times a week)

  • Poultry
  • Dairy
  • Eggs

Eat Rarely: (a few times a month)

  • Red Meat

Avoid:

  • Refined Fats (ex; butter)
  • Sugar

VEGGIE PIZZA

Try out this veggie pizza to get a good serving of vegetables and whole grains!

  • 1 medium whole-wheat flour tortilla (7-8 inch)
  • 2 tablespoons pizza sauce, no salt
  • 1/8 green bell pepper, chopped
  • 1/8 cup zucchini (sliced)
  • 1/8 cup shredded mozzarella cheese (part skim)
  • No-stick cooking spray

1. Heat electric skillet to 300 degrees F or frying pan to medium heat.

2. Spray with non-stick cooking spray.

3. Brown tortilla lightly on one side. Turn and spread with pizza sauce.

4. Add vegetables and top with cheese. Cover pan and heat until cheese is melted (about 1 minute). Remove with spatula

*You can use any different vegetables

Sources: www.mayoclinic.org , www.helpguice.org, Smart Bodies Recipe Book

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