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© 2016 by Monika Nowak. 

 

The world's healthiest diet

August 7, 2019

I'm sure you've all heard, or maybe even tried, some of the most popular diets these days such as Keto, Paleo, Whole30 but the number one diet in the 2019 healthiest diet ranking by U.S. News * World Report was the Mediterranean diet. 

 

So what makes this particular eating style so beneficial for us? 

 

Explore these 7 staple items and try to add more of them to your own diet for a healthier plate: 

 

 

Fruits and veggies 

 

 

Plant foods should be the most important thing on your plate. Aim for at least 4 cups of veggies and 1-2 cups of fruit per day (based on your age, gender and activity levels).  Don't eat too many veggies in one sitting, instead, spread them throughout the day. 

 

 

 

Fish 

 

 

Eat fish or seafood twice a week. 

 

 

 

 

Legumes 

 

 

At least three times a week have some beans, lentils, or peas. 

 

 

 

Olive oil 

 

 

Two to four tablespoons per day depending on your body weight, size and goals. 

 

 

Nuts 

 

 

Nosh daily but in moderation, about 1 oz per day (which equals to 2 TBS nut butter or 1/4 cup raw nuts). Avoid salted or sweetened kinds. 

 

 

Wine 

 

 

Go with red, and stick to one 4-ounce glass per day. If you are on medications or have medical conditions, probably best to skip it, and definitely talk to your doctor. If you are not a drinker, research agrees that you shouldn't start. 

 

 

Whole grains 

 

 

4-8 servings per day depending on body weight, size, goals, and gender. One serving equals a slice of whole grain bread like Ezekiel, or 1/2 cup cooked grains like quinoa, brown rice, wild rice, teff, millet, whole rye, whole barley, whole oats, or bulgur. 

 

 

 

Did you like this article? Make sure to share it with friends and family. 

 

 

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