SIMPLE RULES TO A MED DIET

HERE’S HOW TO MED-IFY YOUR FITNESS DIET BY INCORPORATING THE KEY CARBS, PROTEIN AND FATS THAT MAKE UP THIS MOUTHWATERING AND NUTRIENT-DENSE FOOD STRATEGY.

CARBS: EAT YOUR VEGGIES

The Mediterranean diet’s carbohydrates are primarily derived from vegetables and fruits — anywhere from seven to 10 servings per day — with some of each consumed at every meal. Round out your carb intake with whole grains, which can account for about five servings per day, or more if your workouts are longer or more cardio focused.

Veggies: To stay light on the scale, go heavy on the vegetables. Fresh veggies will pack their most powerful nutritional punch when lightly sauteed, steamed or grilled. Med diet favorites include tomatoes, eggplant, bell peppers, carrots, asparagus, parsnips, celery, endive, spinach, peas, potatoes, squash and turnips. Onions, garlic and leeks add a flavorful zing to many Mediterranean dishes. Enhance your meals with oven-roasted medleys of vegetables, fragrant vegetable soups and stews, and vegetable-topped pizzas.

Fruits: When it comes to dessert, reach for fresh fruit and push away the sweets, which you should eat only once or twice a week (and in small portions) as a treat. Healthy fruit options include apples, bananas, grapes,  a pricots, oranges, fresh figs, pomegranates and cherries - but really, all fruits are good.

Whole grains: Grains in their whole, minimally processed form will give you the energy you need to fuel your workouts. Prime grain choices in the Med diet include whole wheat, oats, rice, rye, barley and corn. Start your day with a fiber-rich breakfast such  as oatmeal or granola and fruit. For lunch or dinner, cook up some whole-wheat pasta tossed with scallops, mushrooms, spinach and olive oil. Notch up your grain portions if you need extra fuel for tough or long workouts.

PROTEIN: POWER UP

Animal protein: Fish and shellfish get top biling in the Med diet's distinctive lineup of protein choices, and they should be eaten at least three times a week. Eggs are routinely used in place of meat, while meat itself should only be consumed in small amounts, mainly in the form of poultry. Keep red meat  to one serving per week, or even once a month.

Plant protein: Plant sources of protein abound on the Med diet in the form  of beans and legumes (which are also a great source of nutrient-rich carbohydrates). Lentils, chickpeas and butter beans pack the perfect daily protein punch. For a snack, whip up some homemade hummus using chickpeas, garlic and lemon juice. Also consider going vegetarian for the day once or twice a week, building meals around whole grains, beans and vegetables.

Dairy: You can include two daily servings of low-fat dairy in your meal plan.  Stick to protein-rich and intestine-friendly Greek yogurt or lower-fat cheeses such as feta and ricotta.

Nuts and seeds: Round out your plant proteins with a good variety of nuts and seeds, which also will provide additional healthy fats. Aim for a ¼ cup of nuts and seeds daily. Walnuts or pine nuts add a tasty topping to salads, while almonds offer crunch and flavor to fruits for dessert.


FATS: MAKE IT EXTRA VIRGIN

Olive oil: Extra-virgin olive oil is, of course, a staple of the Med diet. Besides being rich in heart-healthy monounsaturated fats, it is chock-full of anti- oxidants. Fat servings come down to energy needs, but aim for at least 2 tablespoons of olive oil daily: Drizzle it on salads and use it for sauteed dishes.

Other fats: Other healthy fats include avocado and whole olives.