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NUTRITION GREEKEAT LIKE A
FOLLOWING EATING HABITS that have been and planning meals ahead lets you buy fruits or
The Mediterranean in place in Greece, France, Spain and southern vegetables that are in season, and even freeze
diet may help people Italy for hundreds of years is more than tasty. them for later use.
It’s also been shown to have a large number
live longer, healthier of health benefits. This is likely due to the diet “Studies have shown this diet could reduce
lives—without being high in fruits and vegetables, as well as your risk of heart disease and cancer,” Johnson
high-fiber grains, and low in red meat and eggs. says. “It’s also high in foods that have been
spending too much shown to improve memory, such as the fatty
money. “The Mediterranean diet focuses on eating more acids in fish, and fruits and vegetables that are
plant-based foods,” says Emily Johnson, MPH, high in antioxidants.”
RD, LD, outpatient dietitian with Navicent As with any other healthy eating plan,
Health. “This includes replacing butter with Johnson cautions that the Mediterranean diet
olive oil. It also encourages using herbs and works best when paired with exercise.
spices to flavor food, which helps you cut
down on salt.” NEED MORE HEALTHY COOKING TIPS?
The Mediterranean diet can also help WELLNESS CENTER, NAVICENT HEALTH
you save on groceries. Whole grains CAN HELP! CALL 478-477-2300 FOR MORE
and beans can be purchased in bulk, INFORMATION.
BAKED SHRIMP
WITH TOMATOES AND FETA
Bring the Mediterranean diet to your own kitchen to whip up something that is both healthy
and delicious.
INGREDIENTS INSTRUCTIONS NUTRITION FACTS PER SERVING
1 tablespoon olive oil 1. Preheat the oven to 425 degrees Fahrenheit. Servings: 4
1 medium onion, diced 2. H eat the oil in an oven-proof skillet over Calories: 300
2 cloves garlic, minced Total fat: 11g
2 cans of no-salt-added medium-high heat. Add the onion and cook, Saturated fat: 4.5g
stirring, until soft—three minutes—then add Monounsaturated fat: 4g
diced tomatoes, with the garlic and cook for one minute. Polyunsaturated fat: 1.5g
juices 3. Add the tomatoes and bring to a boil. Protein: 35g
¼ cup finely minced dill 4. R educe heat to medium-low and let simmer Carbohydrates: 12g
1¼ pounds medium shrimp, for about five minutes, until the tomato juices Fiber: 2g
peeled and deveined thicken. Cholesterol: 240mg
¼ teaspoon freshly ground 5. R emove from heat and stir in parsley, dill and Sodium: 129mg
black pepper shrimp. Season with pepper. Sprinkle the feta
2/3 cup crumbled feta cheese over the top.
6. B ake until the shrimp are cooked through and
cheese melts—about 12 minutes.
14 navicenthealth.org | SPRING 2016
