All About The Mediterranean Diet A Delicious Satisfying

All About The Mediterranean Diet A Delicious, Satisfying Way to Eat © 2016 Oldways / Mediterranean Foods Alliance. May be reproduced for educational purposes. Visit www. oldwayspt. org for more information on the Mediterranean Diet.

The Mediterranean Lifestyle It’s a healthy way to eat and live for the rest of your life. Not at all like those fad diets you’ve tried. 2

The Mediterranean Diet. . . is based on traditional foods from countries that surround the Mediterranean Sea. But you can enjoy it with delicious, fresh, affordable foods from your local supermarket. 3

8 Simple Steps for Good Health Eat lots of 1 vegetables. Can you fill half your plate with them at lunch and dinner? 4

8 Simple Steps for Good Health Change the way 2 you think about meat. Enjoy small amounts as a garnish for flavor. 5

8 Simple Steps for Good Health 3 Enjoy some dairy products. Greek or regular yogurt and a variety of traditional cheeses are great. 6

8 Simple Steps for Good Health 4 Eat seafood twice a week. For brain and heart health, enjoy tuna, herring, salmon, shellfish and other fish. 7

8 Simple Steps for Good Health 5 Cook a vegetarian meal once a week. When one night feels comfortable, try two. 8

8 Simple Steps for Good Health 6 Use good fats. Think extra-virgin olive oil, nuts, seeds, peanuts, avocados and more. 9

8 Simple Steps for Good Health 7 Switch to whole grains. The fuller, nuttier taste of whole grains and their extra fiber can help keep you full for hours. 10

8 Simple Steps for Good Health 8 For dessert, eat fresh fruit. Save sweets for a rare treat or special occasion. 11

More than just Good Food. . . Look for ways to be active. Dance. Walk. Swim. Bike. Garden. Hike. 12

More than just Good Food. . . Spend time with family and friends. Share your food, spiced with conversation. 13

Mediterranean Diet Pyramid Meats & Sweets Less often Wine in moderation Poultry, Eggs, Cheese and Yogurt Moderate portions, daily to weekly Fish and Seafood Often, at least twice a week Drink water Fruits, Vegetables, Grains (mostly whole), Olive oil, Beans, Nuts, Legumes, Seeds, Herbs and Spices Base every meal on these foods Be physically active; Enjoy meals with others © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org 14

Vegetables Be creative! Eat a variety of fresh, frozen, and canned vegetables every day. These are just a few examples. All vegetables are good! © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø Spinach Ø Potatoes Ø Red & green peppers Ø Mushrooms Ø Carrots Ø Squash Ø Eggplant Ø Tomatoes - canned, fresh, sun-dried 15 Ø Artichokes Ø Onions Ø Zucchini Ø Broccoli

Grains mostly whole Choose whole grain options whenever possible. The benefits are huge! Enjoy plenty of intact grains and pasta especially. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø Bread Ø Pita bread Ø Rolled oats Ø Bulgur Ø Couscous Ø Pasta, any shape /size Ø Polenta from whole cornmeal Ø Rice – try brown, black red Ø Farro, spelt and other grains 16

Olive Oil Olive oil is the principal fat of the Mediterranean Diet. Look for other healthy fats and oils, too, like these below. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Other healthy fats Ø Avocados Ø Olives Ø Nuts Ø Fish Healthy oils Ø Extra-virgin olive oil Ø Canola oil Ø Walnut oil Ø Avocado oil Ø Flax oil Ø Grapeseed oil 17

Beans, Seeds, Nuts Try as many varieties of beans, seeds and nuts as possible! © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Seeds Ø Sunflower Ø Flax Ø Chia Nuts Ø Almonds, Walnuts Ø Pecans, Pinenuts Ø Peanuts, Pistachios 18 Beans Ø Hummus Ø Green beans Ø Canned & dried beans • Cannellini, Pinto • Chickpeas, Black • Lentils, Soybeans

Fruit Fresh, frozen, canned or dried – choose a variety of fruits every day, from the examples here or other favorites. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø Apples Ø Oranges Ø Bananas Ø Lemons Ø Limes Tip: Choose whole fruit instead of juice! Ø Blueberries Ø Strawberries Ø Raspberries Ø Pomegranates Ø Avocados 19 Ø Grapes Ø Mangos Ø Kiwis Ø Cherries Ø Peaches

Fish & Seafood Omega-3 oils in fish contribute to brain and heart health, among other benefits. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø Salmon Ø Tuna Ø Sardines Ø Anchovies Ø Oysters Ø Clams Ø Mussels Ø Scallops Ø Crabs 20 Ø Calamari Ø Cod Ø Swordfish Ø Shrimp Ø Tilapia

Dairy is enjoyed in the form of yogurt and cheese – fermented dairy products that contribute to good gut health. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø Yogurt • Greek • Plain Ø Low-fat milk Choose any cheese! We’ve list just a few. ØFeta Ø Halloumi ØMozzarella Ø Asiago ØRicotta Ø Gorgonzola ØPecorino Ø Parmigiano-Reggiano ØManchego Ø Provolone 21

Eggs & Poultry Eggs are considered the “ideal protein” – and have a long history in the Mediterranean Diet. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø Eggs provide protein; vitamins A, D, and E; and minerals Ø Poultry is a lean protein source. 22

Once-in-awhile foods Greater health benefits are linked to eating less of these “once-in-awhile” foods. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø Sweets. Save sweets for special occasions; enjoy fruit for dessert most days. Ø Red meat. Eat in small amounts as a garnish to dishes. Choose lean protein sources such as beans, seafood, eggs and poultry instead. 23

Water Make water your normal go-to drink at most meals and throughout the day. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø An overall healthy diet provides added fluids from the fruits and vegetables you eat. Ø Tea, herb tea, and coffee (in moderate amounts) can also be good beverage choices. Ø Add a squeeze of fruit juice to your water for extra flavor. 24

Wine Studies show health benefits from moderate wine consumption, for those who drink. © 2009 Oldways Preservation and Exchange Trust • www. oldwayspt. org Ø 100% grape juice offers some of the same benefits for those who don’t drink. Ø Up to 1 glass a day for women (5 oz. total) Ø Up to 2 glasses a day for men (10 oz. total) 25

Many Health Benefits Scientific evidence shows the Med Diet helps: • Reach weight loss or management goals • Lower your risk of heart disease and high blood pressure • Fight certain cancers and chronic diseases • Reduce asthma • Avoid diabetes; manage blood sugar • Resist depression • Nurture healthier babies 26

Mediterranean Diet Swaps Instead of. . Choose. . Mayonnaise on your sandwich Hummus Butter on your toast Olive oil or nut butter Meat in pasta sauce More vegetables! Chocolate cake Baked pear & yogurt sauce A bagel with jam Oatmeal with berries or Greek yogurt with granola 27

For more on the Med Diet. . . Oldways & the Mediterranean Foods Alliance offer: • delicious, easy recipes and menu planners • bi-weekly Fresh Fridays e-newsletter • the latest scientific research • resources for consumers & health professionals visit www. oldwayspt. org 28

About Oldways is a nonprofit food and nutrition education organization, with a mission to guide people to good health through heritage. The Mediterranean Foods Alliance is an Oldways program that raises consumer awareness of Mediterranean foods and flavors, and helps companies build their brands around the remarkably healthy Mediterranean Diet. 29