Eat a Mediterranean Diet

One of the first things I always tell people is that if they want to meet women, they need to make sure that they are the best man they can be.

Part of being the best you can be is being as healthy as possible. The easiest thing you can do to improve your health, fitness and general body is what you put into it.

Along with exercise, the food you eat can play a key part in keeping you healthy and fit. I'm not talking about being ultra fit, but if you are overweight, you might want to consider combining some new eating habits with some exercise. The goal is to be fit.

If you look at Southern Europeans, one reason they have such high life expectancy is that they follow the Mediterranean diet. I recommend this for everyone. The basic thrust behind this way of eating is a high emphasis on grains and fruits and vegetables and less emphasis on fats, sugars and red meats.

One way to have a Mediterranean diet is to eat at least one vegetable and both lunch and dinner. Preferably two at dinner - say a cooked vegetable and a salad. Think of your diet as a pyramid, with the items you should eat most on the bottom and the ones you should eat sparingly at the top. The daily servings would fall at the bottom.

Here is a guide:

Daily:
• Bread, Pasta, Rice, Couscous, other grains and potatoes
• Vegetables
• Fruit
• Beans, Legumes and Nuts
• Cheese and Yogurt

A few times a week:
• Fish
• Poultry
• Eggs

A few times a month:
• Sweets

Monthly or in small amounts:
• Red meats

With the Mediterranean diet, you use olive oil as your main fat instead of other oils or butter.

A typical diet might consist of this:

For breakfast: a small dish of yogurt with granola and fresh fruit sliced on top; a slice of toast

For lunch: a small portion of baked chicken with vegetables and a salad and a whole wheat pita

For dinner: a small portion of fish with rice and vegetables and a green salad.

How else can you do this? Well, a really valuable tip to remember is to shop the periphery of the grocery store. Most of the components of a Mediterranean diet aren't found in the frozen or processed food sections of the grocery.

In addition, try to eat at least 7 portions of vegetables and fruit per day. Keep in mind that a portion is much less than Americans typically thing. For instance, a portion of broccoli only amounts to two spears of it! One apple equals one portion. Do some research to find out just how you can eat your 7 servings a day.

Also, re-examine your typical portion of a meat, poultry or fish. For an adult male, a portion of meat is roughly the size of your palm, or about 6 ounces, the size of a deck of cards. I wonder when the last time most men actually ate one portion of meat? This is one way to get healthy and maintain your weight.

Bill Preston teaches single guys how to meet women and is an expert pick up artist who can help you learn to do the same.

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