One of the great effects of the Mediterranean Diet is that it can help maintain healthy bones as well as a sound metabolism. While the Mediterranean Diet is not heavy with dairy products well known for providing calcium, it is heavy on green vegetables, and other healthy food that will help you maintain healthy bones.
Scientific studies show that exercise and diet are very important in maintaining healthy bones, and the Mediterranean Diet is excellent in helping you maintain bone mass as you age and as you lose weight.
Below is a sample Mediterranean diet menu that can carry you through the day and help you maintain healthy bones through calcium.
Breakfast
Feta Cheese with Cucumber and Tomato Slices
Make a delicious dressing for your tomato and cucumber salad by following the recipe below:
• 2 Tablespoons balsamic vinegar
• 1 Tablespoon olive oil
• 1 clove of garlic, minced
• salt and pepper to taste
1. Mix the vinegar and garlic, drizzle in the olive oil.
2. Add salt and pepper to taste.
3. Toss with cucumbers and tomatoes.
Lunch
Baba Ghanoush with Whole Grain Pita
This scrumptious dip made of eggplant is a Mediterranean staple.
• one eggplant
• 1/4 cup fresh lemon juice
• 1/4 cup tahini (you can buy at a health food store)
• 2 Tablespoons sesame seeds (optional)
• 2 garlic cloves, minced
• salt and pepper to taste
• 1-1/2 Tablespoons olive oil
1. Preheat your oven to 400-degree F and lightly grease a baking sheet.
2. Use a fork to put some holes in the eggplant and place on baking sheet. Turn the eggplant a few times in the oven as it roasts for 30-40 minutes. Remove eggplant from oven and run cold water over the eggplant until you can handle it and peel off the skin.
3. Put eggplant, lemon juice, tahini, sesame seeds, and garlic into a blender and puree. Add salt and pepper to taste. Put the eggplant mixture into a bowl and slowly drizzle in olive oil. Enjoy as a dip with whole grain pita bread.
Dinner
Lamb Chops with Couscous
• 2-1/2 pounds of lamb chops, about 8 or so
• 6 cloves of garlic, minced
• 4 Tablespoons olive oil
• salt and pepper
• 1/2 cup parsley or cilantro
1. Mix together 2 Tablespoons olive oil and garlic and coat the lamb chops in the mixture. Add 2 Tablespoons olive oil to a nonstick skillet on a medium heat, and cook lamb chops for about 5-6 minutes per side.
2. Follow directions on box or bag for cooking couscous with water.
3. Garnish with parsley or cilantro on top.
Enjoy the Mediterranean diet that will help you keep a healthy body weight as you also maintain healthy bones.
