Mediterranean Diet Pattern for Health
No. 6: If you drink wine, have it with meals.
No. 7: Drink plenty of water.
Q and A
Q: Should I take an antioxidant vitamin?
A: The antioxidant vitamins include vitamin C, vitamin D, vitamin E and beta carotene, a precursor to vitamin A. However, studies have found just taking vitamin E, vitamin D or beta carotene supplements did not result in any measurable benefit, and in some cases, high doses of antioxidant vitamins were associated with adverse effects. What is effective is eating more fruits, vegetables, nuts, seeds, legumes and whole grains in place of sugary, salty and refined carbohydrate foods and processed meats. Foods that are naturally high in vitamins, minerals and phytochemicals also tend to be rich in fiber and unsaturated fats while being low in saturated fat. Focus on an overall healthy dietary pattern rather than individual nutrients.
Here's a recipe to get you started with the Mediterranean pattern. It's from Today's Dietitian magazine.
GREEK GRILLED CHICKEN WITH SPINACH AND TOMATOES
4 (6-ounce) boneless, skinless chicken breasts