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Your Kitchen

The Mediterranean Diet:

Bringing it Home

2008 Oldways Preservation & Exchange Trust


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What is it?

Health Benefits?

How to make your kitchen

more Mediterranean?

The Mediterranean Diet


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NOT a diet!

Its a healthy, fad-free way

of eating



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From countries near theMediterranean Sea

Characterized by: Lots offruit, 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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Lengthens yourlife

Promotes heart health

Lowers bad cholesterol levels

Increases good cholesterol levels Enhances memory and brain function

Lessens asthma,allergies, and arthritis

Improves blood sugarlevels (good for

diabetics) Supports weight loss and maintenance

Helps to prevent certain cancers



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From your grocery cart to your kitchen



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Grains



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Bread

Pasta

Rolled oats

Polenta

Bulgur

Rice

White

Brown

Pita

Couscous

Pasta -Any kindOrzo

Spaghetti

Ziti

Potatoes** Choose whole

grains

whenever

possible



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Vegetables



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Spinach

Tomatoes - canned, fresh,sun-dried

Carrots

Eggplant

Broccoli

Mushrooms

SquashArtichokes

Red & green peppers

Onions

ZucchiniBe creative! Eat a variety of

fresh, frozen, and canned

vegetables every day.



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Beans,

Seeds, &

Nuts



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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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Fruit



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Apples

Oranges

Lemons

Avocados

Grapes

Blueberries

Strawberries

Mangos

Kiwis

Cherries Bananas

Pomegranates

Limes

Peaches

Be creative! Eat a variety of fresh,

frozen, dried, and canned fruit

every day.



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Dairy



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Yogurt

Greek

Plain

Flavored

Low-fat milk

Cheese - Choose your

favorites

Feta

Goat

Mozzarella

Parmigiano-Reggiano

Ricotta

Roquefort



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Olive oil &

otherhealthy

fats



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Healthy Oils

Extra-Virgin OliveCanola

Walnut

Avocado

FlaxGrapeseed

Other healthy fats

Avocados Olives

Nuts

Fish



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Herbs &

Spices



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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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Seafood



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Salmon

Tuna Shrimp

Calamari

Oysters

Clams Crabs

Cod

Swordfish Tilapia

Scallops

Mussels

Anchovies Sardines



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Eggs &

Poultry



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Eggs provide protein; vitamins

A, D, and E; and minerals

Poultry is a lean protein source



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Once-in-a- while

foods



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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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Water



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Hydration comes from many sources, like fruits,vegetables, water, and other beverages.

Fluid needs are higher in very cold and hottemperatures Also with high levels of physical activity.



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Wine



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Health benefits have been found from moderatewine consumption:

Up to 1 glass a dayforwomen (5 oz total)

Up to 2 glasses a dayformen (10 oz total)

100% grape juice is a healthy choice for thosewho dont drink wine.



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For more about the Mediterranean

Diet, including recipes, meal

planners, andproduct suggestions

please visit:

www.Mediterraneanmark.org



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Agora FoodsInternational

California AvocadoCommission

California Tree FruitAgreement

AlwadiAlAkhdar

Divina

FoodMatch

GAEA

Gnar Juice

Lindsay Olives

LuciniItalia

RiceSelect

Rondel/President

Sabra Go Mediterranean The Cheeses of France

The International Collection

Villa Cappelli

An educational project of

Oldways Mediterranean Foods

Alliance and these supporters:


Date post:	09-Apr-2018
Category:	Documents
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