A Mediterranean diet is recommended to MASLD and weight loss. The main premise of the Mediterranean diet is to eat foods in their most natural state.
Aim for 7 to 10 servings per day of fruit and vegetables. Have a banana for breakfast, salad for lunch, carrots to munch on, an apple in the afternoon, and a couple of veggie sides for dinner.
Whole grains. Switch to whole-grain bread and cereal. Oatmeal is an easy whole grain.
Nuts and seeds. High in protein and healthy fats.
Use healthy fats. Try olive oil instead of butter when cooking. Rather than putting butter or margarine on bread, try dipping it in flavored olive oil.
Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring, along with seafood like shrimp, crab and mussels, are healthy choices. Grilled fish and seafood taste good and require little cleanup. Avoid deep-fried fish.
Reduce red meat. Substitute fish, poultry, or beans for meat. If you eat meat, make sure it's lean and keep portions small, usually about 3 ounces of cooked meat.
Enjoy some dairy. Eat low-fat Greek or plain yogurt and a variety of cheeses. Try cheeses made from goat or sheep milk, like chevre and feta.
Spice it up.
Herbs and spices boost flavor and lessen the need for salt.
Janet McCann is a dietitian in Nutrition Services in Eau Claire, Wisconsin.
Natural Sweeteners. Include honey every day. Molasses, fruits and sweet potatoes are all good for liver health. Liver Rescue by Anthony William