Nutrition and Diet

DIET Is a Four Letter Word!

Diet is a four-letter word. Now, you might think of it a bad four-letter word. Honestly, diet does not have to be.

A diet is basically what you eat on a regular basis. It could be restrictive or special but not necessarily.

At the beginning of the New Year, lots of folks go on a restricted diet in an effort to lose weight. By the end of the first month, most people just give up on it.

Change to Take

For a change to take, it must be doable. I mean, Who likes change? It can be a good thing. Yet, a diet is not usually perceived as a good thing.

If you can find a diet that you can live with for life, then you have really accomplished quite a feat.

Diet for Life

The Mediterranean is a diet for life. It centers around the major food groups.  The basic components of the Mediterranean Diet include:

  • Fruits, vegetables, whole grains, and healthy fats daily.
  • Fish, poultry, beans, and eggs weekly.
  • Dairy products in moderate amounts.
  • Red meat once but not more than twice a week.

Meals are based around plants. Intake of healthy fats such as olive oil is encouraged. A definite must is the consumption of fatty fish: mackerel, herring, sardines, albacore tuna, salmon, and lake trout.

Quick Tips

These quick tips should help you to get started with the Mediterranean Diet.

  • Eat 7 to 10 servings of fruits and vegetables daily.
  • Use whole grains.
  • Go for healthy fats.
  • Eat seafood at least twice a week.
  • Enjoy low-fat Greek or plain yogurt and a variety of cheeses in moderation.
  • Add herbs and spices for favoring in place of salt.
  • Drink at least 5 to 8 (12 ounces) of water daily.

How Many Calories Are Enough

How many calories are enough? On average, women need 2,000 calories a day to maintain their present weight and 1500 per day to lose one pound per week. Men on average need 2,500 calories daily to maintain and 2,00o per day to lose one pound per week.

You do have to track your food intake. The MyFitnessPal app is a free way to count your calories. It is so easy to use.

The MyFitnessPal app can also help you to track your exercise. It has a blog feature with suggestions for diet, exercise, and health.

Diet Not a Bad Word

Diet does not have to be a bad word. It can be a good word that leads to a better way of daily life. Just give it a try.

I hope that you find value in this writing.

Best Wishes,







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