Alexandra Shytsman
U.S. News & World Report just ratedthe Mediterranean diet as the No.
1 dietfor the eighth year in a row.
It limits refined grains and added sugars.
Photo:Alexandra Shytsman
In this article, learn eight Mediterranean diet foods dietitians recommend stocking up on in January.
Pulses include beans, chickpeas and lentils.
Theyre also a great way toget in ironif youre cutting back on meat.
Alexandra Shytsman
Try thisSlow-Cooker Lentil, Carrot & Potato SouporCrispy Chickpea Grain Bowl with Lemon Vinaigrette.
You dont have to go through the process of preparing fresh artichokes to reap the benefits of this vegetable.
Fatty fish likecanned sardines are particularly beneficialbecause theyre rich inomega-3 fatty acidsand calcium.
Alexandra Shytsman
Plus, canned sardines are incredibly versatile.
you’ve got the option to also enhance aGreek salad by adding sardines.
Stocking up on frozen vegetables is a great way to make quick side dishes, says Jones.
Alexandra Shytsman
Just because theyre frozen doesnt mean theyre any less nutritious.
Theyre also beneficial for managing diabetes.
Kefir
Dairy is included in the Mediterranean diet.
Alexandra Shytsman
Its a fermented milk product thats enjoyed like drinkable yogurt.
Kefir is packed with probiotics to enrich the beneficial bacteria that make up your gut microbiota, explains Danahy.
Danahy suggestsusing it in smoothies, salad dressings or to top your oatmeal.
Alexandra Shytsman
Nuts provide fiber, healthy fat, protein and antioxidants.
Eating more nuts is linked with reduced risk of heart disease, cancer, hypertension and all-cause mortality.
They can be eaten on their own, added to oatmeal, yogurt and even salads.
Alexandra Shytsman
Or for a dinner packed with omega-3s, try thisWalnut-Rosemary Crusted Salmon.
Olive Oil
We cant talk about the Mediterranean diet without talking aboutolive oil.
Olive oil is rich in monounsaturated fats, which are the good healthy fats, and antioxidants.
Alexandra Shytsman
It helps to absorb fat-soluble vitamins and reduce inflammation, says Jones.
Tomatoes
Whether you prefer them fresh, jarred, canned or boxed, its worth keepingtomatoeson hand.
Both raw and cooked, tomatoes are a popular food in the Mediterranean region.
Alexandra Shytsman
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Ros E.Contribution of nuts to the Mediterranean diet.
In:The Mediterranean Diet.
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Oldways.What is the Mediterranean Diet?
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