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Eating legumes (such as chickpeas and kidney beans) and wholegrains. Consuming at least two serves of fish a week (oily fish, such as tuna, salmon, is best for a dose of heart-healthy omega-3 fatty acids). Serving up red meat only one or two times a week. Choosing fresh fruit every day and nuts for snacks.
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Researchers believe that the Mediterranean diet's high volume of low-calorie, high-fiber, water-rich foods help people feel fuller for longer than the low-fiber, high-calorie, and high-sugar foods that comprise a typical Western diet. The inclusion of healthy fats also contributes to feelings of satiety.
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Group 1: received general guidelines for healthy eating with no restrictions on calorie intake. Group 2: followed a traditional Mediterranean diet, with calories capped at 1,200-1,800 per day. In keeping with the traditions of this eating approach, participants were advised to limit red meat and avoid processed meat altogether.
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35 Mediterranean recipes. Embrace the flavours of the Mediterranean with these colourful, vegetable-loaded recipes. The Mediterranean diet has been associated with improved health including reduced risk of heart disease. Mediterranean recipes feature lots of vegetables, fruits, beans, wholegrains, nuts, fish and olive oil.
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