5 Healthy Eating Habits to Steal From Europeans

Finally a writeup that actually is specific enough to understand on the Mediterranean Diet,
Unless you have been to Europe you probably don't understand that getting olive oil in your diet is usually by having a small bowl of it on the table and dipping your bread into it.  But don't do this until your doctor tells you to.
https://www.yahoo.com/health/5-healthy-eating-habits-to-steal-from-europeans-102397969817.html
Two-thirds of the volunteers were told to follow a Mediterranean diet; the other third was instructed to eat a control diet. Half of the Mediterranean diet group had to use four tablespoons of extra virgin olive oil per day; the second half of the Mediterranean group were given an ounce of mixed nuts (walnuts, almonds and hazelnuts) each day.

Adjusting your diet to incorporate Mediterranean eating habits isn’t hard. Anderson recommends incorporating these five foods into your diet for better health and weight loss — the Speedo, that’s your choice: 

1. Nuts. “Mix unsalted pecans, almonds, cashews and walnuts together and eat as a snack,” she said. “These nuts increase good cholesterol.”

2. Dark chocolate. “Dark chocolate is associated with longevity,” she said. But stick to a chocolate bar that contains at least 70% cocoa.

3. Small fish. The big fish in the sea — tuna, halibut and swordfish — contain high levels of mercury. Healthier options are wild salmon, snapper, sardines, and anchovies because they’re rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease, cancer, and arthritis.

4. Colorful veggies. Spice up your salad with red and green bell peppers, tomatoes and other colorful veggies and don’t forget to sprinkle some blueberries on your oatmeal or yogurt, said Andersen. Eating a wide assortment of fruits and vegetables guarantees you’ll be getting key vitamins and minerals.

5. Extra virgin olive oil. “Not all fat is created equal,” noted Andersen. Fat is essential for energy and keeping your skin and hair healthy. Extra virgin olive oil is perfect for dipping bread, providing taste and texture to salads and scrambling eggs.