diet rich in plant foods and healthy fats

For thousands of years, people living along the Mediterranean coast have enjoyed a lifestyle that includes leisurely dining, plenty of exercise, and a diet rich in plant foods and healthy fats. This way of eating and living has been linked to numerous health benefits including a decreased incidence of diabetes, heart disease and obesity - as well as an increased life expectancy. For good reason, the Mediterranean diet has long been considered one of the healthiest in the world. At the core of this eating style is a balance of healthy fats and carbohydrates with a strong emphasis on plant proteins. As a weight loss plan, it makes perfect sense and is easy to follow. Use these guidelines to eat as if you lived in the Mediterranean and enjoy a tastier leaner way of life. 1. Include lots of vegetables. Start your day with an egg white omelet stuffed with your favorite veggies. For lunch and dinner, fill half your plate with vegetables. Eat them fresh with a drizzle of extra virgin olive oil and a sprinkle of crumbled feta. Or have your vegetables sautéed with garlic and olive oil. 2. Eat less meat and more seafood. If you eat meat, choose lean cuts and have it less often. Roast, bake, broil, or grill rather than frying. Eat seafood at least twice a week. Salmon, herring, and sardines are rich in heart-healthy omega-3 fatty acids. Shellfish including mussels, oysters, and clams provide health benefits for the heart as well as the brain. 3. Cook more vegetarian meals. At least one night a week prepare a meal that centers around beans, lentils, or other legumes rather than meat. Prepare meatless dishes that include vegetables and whole grains such as vegetarian chili with brown rice. 4. Use more plant oils. Include sources of healthy plant fats every day especially extra-virgin olive oil. Substitute for butter, margarine, and creamy salad dressing whenever possible. weight watchers urbandale weight watchers util retrieve username weight watchers uk login weight watchers ultimate five star recipes weight watchers upper west side weight watchers vegetable soup weight watchers vegetarian weight watchers vs jenny craig weight watchers vegetarian chili weight watchers vegetarian recipes weight watchers vegan weight watchers vegetable lasagna weight watchers vs atkins weight watchers vegetable recipes weight watchers veggie dip weight watchers weight chart weight watchers while pregnant weight watchers white chicken chili weight watchers wiki weight watchers weekly menu weight watchers weekly points weight watchers without paying weight watchers wine weight watchers white chili weight watchers works weight watchers xmas cake weight watchers xmas recipes weightwatchers com weight watchers xenical weight watchers xmas pudding weight watchers xoom weight watchers xylitol weight watchers xmas cookies weight watchers xmas dinner weight watchers xmas desserts weight watchers yogurt weight watchers yorba linda weight watchers youtube weight watchers york pa weight watchers yogurt pie weight watchers yogurt where to buy weight watchers yonkers weight watchers yankee pot roast weight watchers yuma az weight watchers yahoo answers weight watchers zero point soup weight watchers zero point foods weight watchers zero point vegetable soup weight watchers zero point list weight watchers zucchini fries weight watchers zero point cabbage soup weight watchers zumba weight watchers zucchini weight watchers ziti weight watchers zucchini bread weight watchers 0 point soup weight watchers 0 point foods weight watchers 0 point recipes weight watchers 0 point cabbage soup weight watchers 0 points plus foods weight watchers 0 point vegetable soup recipe weight watchers 0 point soup mexican weight watchers 0 point food list weight watchers 0 points vegetable soup weight watchers 0 points plus soup weight watchers 1 point snacks weight watchers 1800 number weight watchers 1 point soup weight watchers 1 point chili weight watchers 10 keychain weight watchers 10k weight watchers 123 cake weight watchers 1 point foods weight watchers 1 point plus snacks weight watchers 100 pounds to lose weight watchers 2013 weight watchers 2012 weight watchers 2013 program weight watchers 2013 changes weight watchers 2 point snacks weight watchers 2 point enchiladas weight watchers 26 points weight watchers 2 point bars weight watchers 23rd street weight watchers 26 points menu weight watchers 360 weight watchers 360 program weight watchers 3 2 1 cake weight watchers 30 off weight watchers 3 month savings plan weight watchers 3 point snacks weight watchers 3 bean chili recipe weight watchers 3 month journal weight watchers 3 months free weight watchers 3 fat chicks weight watchers 40 off weight watchers 4 point meals weight watchers 49 points weight watchers 4 point snacks weight watchers 48858