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The Best Eating Plan Includes Michigan Apples

The Mediterranean Diet was ranked as the best eating plan by US News & World Report. This plan seems to be the best for helping to prevent and manage a variety of chronic diseases, including the number one killer, heart disease. Learn more about following the Mediterranean Diet and how to include Michigan Apples in this balanced meal plan.

The Best Eating Plan

The Mediterranean Diet plan originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular consumption of olive oil as the main source of added fat, plant foods, the moderate consumption of fish, seafood, and dairy, balanced by a comparatively limited use of red meat and other meat products. Evidence shows it can be effective for lowering cholesterol, preventing diabetes, and managing weight.

The health benefits of the Mediterranean Diet are provided by key nutrients. Of course, additional lifestyle changes can also help improve lifestyle markers such as weight loss, physical activity, and smoking cessation. The Mediterranean eating plan is plant-focused, rich in fruits and vegetables, nuts, lean meats, fish, and poultry, mostly whole grains, and heart-healthy fats. You fill up on delicious fruits and vegetables, such as Michigan Apples, paired up with lean protein-rich foods that provide satiety. Moderate amounts of dairy, poultry, and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while. There are many healthful foods to include, which makes the plan easy to follow.

Following the Mediterranean Diet

Following a healthy eating pattern starts by shopping for the right foods at the supermarket – those items that lower cholesterol and help keep your blood pressure in check. The produce department is a great place to start since fruits and vegetables are emphasized. Colorful fruits and veggies are a great source of fiber, vitamins, minerals, and antioxidants, and have been linked to lowering your risk for heart disease.

Apples, for example, have a polished reputation as a heart-healthy food. They are naturally fat-free and provide an excellent source of fiber, both soluble and insoluble types. In a 2012 study conducted by Ohio State University, the daily consumption of apples was associated with reduced levels of low-density lipoprotein (LDL), also known as “bad” cholesterol. Their research showed that middle-aged adults who consumed one apple a day for four weeks lowered their levels of LDL cholesterol by 40%. Other studies found that eating apples daily appeared to lower levels of cholesterol and two other indicators associated with plaques and inflammation in artery walls.

Don’t Forget the Apples!

Apples are rich in pectin, a soluble fiber, which blocks cholesterol absorption in the gut and encourages the body to use, rather than store this waxy substance. In addition, apple peels are packed with polyphenols. These antioxidants prevent cellular damage from harmful molecules called free radicals. As far as how much to eat, just follow the apple-a-day saying, and if you eat two a day, it might be even better! Since most individuals like apples, this is delicious, doable advice.

Sample Mediterranean Menu Plan with Michigan Apples

Here’s a sample Mediterranean menu plan that includes delicious recipes with the healthy benefits of Michigan Apples:

Breakfast

• • Oatmeal topped with Natural Cinnamon Applesauce
  • Light Yogurt
  • Clementine

Lunch

• • Chicken, Apple Salad (recipe below)
  • Whole Grain Crackers
  • Baby Carrots
  • Nonfat Milk
  • Cantaloupe

Snack

• • Light String Cheese
  • Kiwi

Dinner

• • Pork Tenderloin
  • Baked Potato
  • Asparagus
  • Tomato Spinach Salad with Balsamic Vinaigrette
  • Apple Crisp topped with Vanilla Frozen Yogurt

Include this Recipe in Your Best Eating Plan!

Chicken Apple Salad

Makes 4 servings

Leftover cooked chicken makes this chicken apple salad, loaded with healthful ingredients a snap to assemble.

Recipe and photo from Eating Well.

INGREDIENTS:

• • 1/4 cup plain reduced-fat Greek yogurt
  • 1/4 cup mayonnaise
  • 1/4 cup finely chopped red onion
  • 3 tablespoons dill pickle relish
  • 2 teaspoons ground better
  • 1/4 teaspoon salt
  • 2 cups shredded cooked chicken
  • 2/3 cups chopped unpeeled Michigan Gala apple
  • 1/2 cup thinly sliced celery
  • 1/4 cup roughly chopped hazelnuts or pecans, toasted
  • 1 1/2 tablespoons chopped fresh flat-leaf parsley

DIRECTIONS:

1. 1. Stir yogurt, mayonnaise, onion, relish, lemon juice, pepper, and salt together in a medium bowl until combined.
   2. Fold in chicken, apple, celery, hazelnuts (or pecans), and parsley until fully coated.
   3. Serve immediately or refrigerate, covered, for up to 4 hours.

Nutrition facts per serving: 283 Calories; 18g Fat; 6g Carbohydrate; 2g Fiber; 476mg Sodium; 25g Protein; 312mg Potassium

Need More Inspiration?

Find more healthy living recipes with Michigan Apples to complement a Mediterranean diet.