Since we’ve kicked off with some talk and recipes from the Mediterranean diet, let’s have a more wholistic look at what a good diet looks like. The simples way to do that is with a little list (coming right up), but we’d love to preface the list with a word about taking small steps.
What you see below is the ultimate, best structure for your diet generally speaking, but not everyone can follow it easily. Whether it’s time constraints or difficulty getting ingredients and having help (if you need it) to cook your food, there can always be hurdles. What we’d like to do is encourage you to re-write this list and put it on the fridge. If you can make a small step toward ticking each of the below boxes each week, you’re already on your way to a healthier and more well-rounded diet.
Ok, let’s take a look:
- Include a variety of colours of vegetables at both lunch and dinner aim for 2-3 cups of cooked vegetables per day
- Eat at least 1-2 cup of raw vegetables every day (e.g., salad, carrot sticks with dip)
- Enjoy 4-6 servings of wholegrains everyday
- Enjoy at least 3 serves of fish or seafood every week
- Aim for 80-100g of red meat per week
- Eat 90g of unsalted nuts and seeds every week
- Use olive oil to cook and add flavour to foods
- Have 6-8 glasses of water everyday
As we’ve covered, much of this can be incorporated into your days without issue, and as you adopt more of a mediterranean diet it will even get easier.
Now, jump over and take a look at your week 2 recipe – Salmon and Avocado Salad.
If you have any questions about your diet or would like one-on-one dietary advice from your Able Dietician, send us a message letting us know what you’re after and we’ll be in touch to help you achieve your goals!
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