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Celebrate Mediterranean Diet Month

By Elizabeth Hall, MS, RDN, LDN Registered Dietitian, K-VA-T Food Stores • May 23, 2018 at 12:00 AM

In May, we celebrate all things Mediterranean! The benefits of the Mediterranean lifestyle are vast and range from heart and brain health to improved longevity. Follow these tips for easy ways to include a Mediterranean flare to your foods on a daily basis.

Eat more vegetables. Eating lots of seasonal produce ensures you cover all your micronutrient bases including antioxidants, vitamins, minerals and fiber. Get a variety of colors in different forms for the best benefits.

Challenge how you think about meat. Meat provides high-quality protein and other important nutrients, but can also provide saturated fat if eaten in excess. Think of meat as a garnish that complements the rest of a meal. Remember a serving is 3 to 4 ounces or about the size of a deck of cards.

Eat seafood twice a week. Fish and seafood contain beneficial omega-3 fatty acids that are important for brain and heart health. Choose at least two servings of fatty fish each week to meet your omega-3 needs.

Switch to healthier fats. Fats that are liquid at room temperature such as the type of fat in oils, nuts, seeds, avocados and olives are less likely to clog arteries, and in some cases, can increase the form of good cholesterol in your body.

Make half of your grains whole. Whole grains contain more fiber, vitamins and minerals than refined grains. In addition to whole wheat bread, pastas and cereals, get creative and include other whole grains like quinoa, barley and farro in your meals.

Mediterranean Shrimp and Rice


2 cups brown rice, cooked

12 ounces shrimp

1 red bell pepper

2/3 cup scallions

1 ounce feta cheese

4 tablespoons balsamic vinegar

1 clove garlic

1/4 teaspoon salt

1/8 teaspoon pepper


Peel, thaw and remove tails on large shrimp. Season with salt, pepper and garlic. Steam for two to three minutes or pan-fry until pink.

Chop peppers and scallions. Add to a pan on medium-low heat to warm.

Once shrimp are cooked, add feta, shrimp, balsamic vinegar and rice to pan. Mix to warm.

Recipe from www.foodcity.com.

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