Eating Well

103 calories; 5 g fat (3 g mono); 6 mg cholesterol; 15 g carbohydrates; 1 g protein; 1 g fiber; 94 mg sodium; 38 mg potassium.

Discover eating well - with healthy recipes, healthy eating, healthy cooking, healthy diet recipes, weight loss recipes and healthy menus from EatingWell Magazine.

Per serving: 305 calories; 13 g fat (4 g sat, 5 g mono); 252 mg cholesterol; 14 g carbohydrate; 31 g protein; 4 g fiber; 610 mg sodium; 301 mg potassium.

346 calories; 23 g fat (4 g sat, 15 g mono); 142 mg cholesterol; 18 g carbohydrates; 21 g protein; 8 g fiber; 397 mg sodium; 711 mg potassium.

Per serving: 180 calories; 3 g fat (1 g sat, 1 g mono); 170 mg cholesterol; 14 g carbohydrate; 2 g fiber; 23 g protein; 313 mg sodium; 479 mg potassium.

Per serving: 81 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 9 g carbohydrate; 2 g protein; 3 g fiber; 157 mg sodium. Nutrition bonus: Vitamin A (120% daily value), Vitamin C (90% dv).

Per serving: 302 calories; 6 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 29 g carbohydrate; 28 g protein; 7 g fiber; 775 mg sodium; 601 mg potassium.

473 calories; 14 g fat (3 g sat, 7 g mono); 121 mg cholesterol; 34 g carbohydrate; 53 g protein; 8 g fiber; 478 mg sodium; 1183 mg potassium.

252 calories; 3 g fat (1 g sat, 2 g mono); 46 mg cholesterol; 25 g carbohydrate; 30 g protein; 2 g fiber; 264 mg sodium.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The flavors are rich, and the health benefits for people choosing a Mediterran

314 calories; 7 g fat (2 g sat, 3 g mono); 40 mg cholesterol; 45 g carbohydrate; 21 g protein; 2 g fiber; 208 mg sodium; 658 mg potassium. Nutrition bonus: Calcium (27% daily value), Selenium (21% dv), Potassium (19% dv). 3 Carbohydrate Servings

Per serving: 363 calories; 12 g fat (2 g sat, 0 g mono); 44 mg cholesterol; 36 g carbohydrate; 29 g protein; 7 g fiber; 348 mg sodium.

250 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 36 g carbohydrate; 9 g protein; 9 g fiber; 617 mg sodium; 433 mg potassium.

254 calories; 11 g fat (3 g sat, 2 g mono); 46 mg cholesterol; 23 g carbohydrate; 16 g protein; 4 g fiber; 667 mg sodium.

278 calories; 10 g fat (2 g sat, 6 g mono); 63 mg cholesterol; 23 g carbohydrate; 26 g protein; 7 g fiber; 491 mg sodium; 450 mg potassium. Nutrition bonus: Vitamin C (170% daily value), Vitamin A (140% dv), Selenium (30% dv), Iron (15% dv).