9 Things to Know About the Mediterranean Diet - Page 4 of 9 - 9facts

9 Things to Know About the Mediterranean Diet

#4. Switch up your proteins

Switch up your proteins

Swap out most of your red meat and get your protein from skinless chicken and turkey, fish, beans, nuts and other plants. By displacing red meat, you’ll lower your saturated-fat intake. Start by making a few small changes. Aim to eat fish of any kind—except for fried, of course—twice a week. Fatty fish, such as salmon or tuna are especially good choices: they are rich in omega-3s, a type of polyunsaturated fat, linked with improved heart health. Make the focus of the meal whole grains and vegetables and think of meat as a flavoring; for example, use a little diced pancetta in a tomato sauce for pasta. If you do have a hankering for a steak, it’s OK to indulge—just do so occasionally, choose a lean cut, like top loin, sirloin, flank steak and strip steak, and limit your portion size to 3 to 4 ounces.

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