From Your Cart

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The Mediterranean Diet Bringing it Home
From Your Cart to Your Kitchen
?2008 Oldways Preservation Exchange Trust
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The Mediterranean Diet

• What is it?
• Health Benefits?
• How to make your kitchen more
  Mediterranean?

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The Mediterranean Diet

• NOT a diet!
• Its a healthy, fad-free way of eating

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The Mediterranean Diet

• From countries near the Mediterranean Sea
• Characterized by
• Lots of fruit, vegetables, bread, grains,
  beans, nuts, and seeds
• Olive oil as the main source of fat
• Dairy products, fish, and poultry
• Little red meat
• Wine in moderation

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The Mediterranean Diet

• Lengthens your life
• Promotes heart health
• Lowers bad cholesterol levels
• Increases good cholesterol levels
• Enhances memory and brain function
• Lessens asthma, allergies, and arthritis
• Improves blood sugar levels (good for diabetics)
• Supports weight loss and maintenance
• Helps to prevent certain cancers

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The Mediterranean Diet
From your grocery cart to your kitchen
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The Mediterranean Diet
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The Mediterranean Diet
Grains
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The Mediterranean Diet

• Bread
• Pasta
• Rolled oats
• Polenta
• Bulgur
• Rice
• White
• Brown

• Pita
• Couscous
• Pasta - Any kind
• Orzo
• Spaghetti
• Ziti
• Potatoes

Choose whole grains whenever possible
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The Mediterranean Diet
Vegetables
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The Mediterranean Diet

• Spinach
• Tomatoes - canned, fresh, sun-dried
• Carrots
• Eggplant
• Broccoli

• Mushrooms
• Squash
• Artichokes
• Red green peppers
• Onions
• Zucchini

Be creative! Eat a variety of fresh, frozen, and
canned vegetables every day.
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The Mediterranean Diet
Beans, Seeds, Nuts
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The Mediterranean Diet

• Hummus
• Green beans
• Canned dried beans
• Cannelini
• Pinto
• Chickpeas
• Black
• Lentil
• Soybeans

• Almonds
• Walnuts
• Peanuts
• Pine nuts
• Macadamia
• Pecans
• Pistachios
• Sunflower Seeds
• Flax

In addition to these examples, eat a variety of
beans, nuts, and seeds for good heath.
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The Mediterranean Diet
Fruit
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The Mediterranean Diet

• Mangos
• Kiwis
• Cherries
• Bananas
• Pomegranates
• Limes
• Peaches

• Apples
• Oranges
• Lemons
• Avocados
• Grapes
• Blueberries
• Strawberries

Be creative! Eat a variety of fresh, frozen,
dried, and canned fruit every day.
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The Mediterranean Diet
Dairy
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The Mediterranean Diet

• Yogurt
• Greek
• Plain
• Flavored
• Low-fat milk

• Cheese - Choose your favorites
• Feta
• Goat
• Mozzarella
• Parmigiano-Reggiano
• Ricotta
• Roquefort

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The Mediterranean Diet
Olive oil other healthy fats
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The Mediterranean Diet

• Healthy Oils
• Extra-Virgin Olive
• Canola
• Walnut
• Avocado
• Flax
• Grapeseed

• Other healthy fats
• Avocados
• Olives
• Nuts
• Fish

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The Mediterranean Diet
Herbs Spices
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The Mediterranean Diet

• Garlic
• Basil
• Rosemary
• Oregano
• Bay leaves
• Crushed red pepper
• Cumin
• Saffron
• Coriander

• Dupe
• Curry
• Cinnamon
• Cayenne pepper
• Ginger
• Black pepper
• Paprika
• Fennel seeds
• Turmeric

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The Mediterranean Diet
Seafood
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The Mediterranean Diet

• Salmon
• Tuna
• Shrimp
• Calamari
• Oysters
• Clams
• Crabs

• Cod
• Swordfish
• Tilapia
• Scallops
• Mussels
• Anchovies
• Sardines

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The Mediterranean Diet
Eggs Poultry
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The Mediterranean Diet

• Eggs provide protein vitamins A, D, and E and
  minerals
• Poultry is a lean protein source

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The Mediterranean Diet
Once-in-a- while foods
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The Mediterranean Diet

• Sweets - Save for special occasions Enjoy fruit
  for dessert.
• Red meat - Eat in small amounts Choose lean
  protein sources instead like beans, seafood,
  eggs, and poultry.

These guidelines are based on the Traditional
Mediterranean Diet. Your choices may vary but
greater health benefits are linked to eating less
of these foods.
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The Mediterranean Diet
Water
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The Mediterranean Diet

• Hydration comes from many sources, like fruits,
  vegetables, water, and other beverages.
• Fluid needs are higher in very cold and hot
  temperatures
• Also with high levels of physical activity.

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The Mediterranean Diet
Wine
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The Mediterranean Diet

• Health benefits have been found from moderate
  wine consumption
• Up to 1 glass a day for women (5 oz total)
• Up to 2 glasses a day for men (10 oz total)
• 100 grape juice is a healthy choice for those
  who dont drink wine.

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The Mediterranean Diet

• Base your diet on fruits, vegetables, whole
  grains, beans, nuts, and seeds.
• Keep baby carrots, apples, bananas, and other
  travel-friendly fruits and veggies around for
  quick snacks.
• Have quick breakfast of fruit and yogurt.
• Use extra-virgin olive oil or hummus on
  wholegrain bread and toast, instead of butter.
• Choose grilled fish or poultry for a
  protein-packed meal.
• Eat fish like tuna, salmon, trout, mackerel, and
  herring twice a week for omega-3s.
• Enjoy milk, yogurt, and small portions of cheese
  daily.
• Keep walnuts, almonds, peanuts, and other nuts on
  hand for a pick-me-up.

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The Mediterranean Diet
For more about the Mediterranean Diet, including
recipes, meal planners, and product suggestions
please visit www. Mediterraneanmark.org

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The Mediterranean Diet
An educational project of Oldways Mediterranean
Foods Alliance and these supporters

• Gnar Juice
• Lindsay Olives
• Lucini Italia
• RiceSelect
• Rondelé/President
• Sabra Go Mediterranean
• The Cheeses of France
• The International Collection
• Villa Cappelli

• Agora Foods International
• California Avocado Commission
• California Tree Fruit Agreement
• Alwadi Al Akhdar
• Divina
• FoodMatch
• GAEA