1 A Delicious, Satisfying Way to EatAll About The Mediterranean Diet A Delicious, Satisfying Way to Eat © 2015 Oldways / Mediterranean Foods Alliance. May be reproduced for educational purposes. Visit for more information on the Mediterranean Diet.
2 The Mediterranean LifestyleIt’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
3 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
4 8 Simple Steps for Good HealthEat lots of vegetables. 1 Can you fill half your plate with them at lunch and dinner? 4
5 8 Simple Steps for Good HealthChange the way you think about meat. 2 Enjoy small amounts as a garnish for flavor. 5
6 8 Simple Steps for Good HealthEnjoy some dairy products. 3 Greek or regular yogurt and a variety of traditional cheeses are great. 6
7 8 Simple Steps for Good HealthEat seafood twice a week. 4 For brain and heart health, enjoy tuna, herring, salmon, shellfish and other fish. 7
8 8 Simple Steps for Good HealthCook a vegetarian meal once a week. 5 When one night feels comfortable, try two. 8
9 8 Simple Steps for Good Health6 Use good fats. Think extra-virgin olive oil, nuts, seeds, peanuts, avocados and more. 9
10 8 Simple Steps for Good HealthSwitch to whole grains. 7 The fuller, nuttier taste of whole grains and their extra fiber can help keep you full for hours. 10
11 8 Simple Steps for Good HealthFor dessert, eat fresh fruit. 8 Save sweets for a rare treat or special occasion. 11
12 More than just Good Food...Look for ways to be active. Dance. Walk. Swim. Bike. Garden. Hike. 12
13 More than just Good Food...Spend time with family and friends. Share your food, spiced with conversation. 13
14 Mediterranean Diet PyramidMeats & 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 • 14
15 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgVegetables 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 Spinach Red & green peppers Carrots Eggplant Tomatoes - canned, fresh, sun-dried Artichokes Onions Zucchini Broccoli Potatoes Mushrooms Squash 15
16 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgGrains 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 Bread Pita bread Rolled oats Bulgur Couscous Pasta, any shape /size Polenta from whole cornmeal Rice – try brown, black red Farro, spelt and other grains 16
17 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgOlive 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 Healthy oils Extra-virgin olive oil Canola oil Walnut oil Avocado oil Flax oil Grapeseed oil Other healthy fats Avocados Olives Nuts Fish 17
18 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgBeans, Seeds, Nuts Try as many varieties of beans, seeds and nuts as possible! Beans Hummus Green beans Canned & dried beans Cannellini, Pinto Chickpeas, Black Lentils, Soybeans ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.org Seeds Sunflower Flax Chia Nuts Almonds, Walnuts Pecans, Pinenuts Peanuts, Pistachios 18
19 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgFruit Fresh, frozen, canned or dried – choose a variety of fruits every day, from the examples here or other favorites. Tip: Choose whole fruit instead of juice! ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.org Apples Oranges Bananas Lemons Limes Grapes Mangos Kiwis Cherries Peaches Blueberries Strawberries Raspberries Pomegranates Avocados 19
20 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgFish & Seafood Omega-3 oils in fish contribute to brain and heart health, among other benefits. ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.org Salmon Tuna Sardines Anchovies Oysters Clams Mussels Scallops Crabs Calamari Cod Swordfish Shrimp Tilapia 20
21 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgDairy 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 Choose any cheese! We’ve list just a few. Feta Mozzarella Ricotta Pecorino Manchego Yogurt Greek Plain Low-fat milk Halloumi Asiago Gorgonzola Parmigiano-Reggiano Provolone 21
22 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgEggs & 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 Eggs provide protein; vitamins A, D, and E; and minerals Poultry is a lean protein source. 22
23 Once-in-a- while foodsGreater health benefits are linked to eating less of these “once-in-a-while” foods. ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.org Sweets. Save sweets for special occasions; enjoy fruit for dessert most days. Red meat. Eat in small amounts as a garnish to dishes. Choose lean protein sources such as beans, seafood, eggs and poultry instead. 23
24 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgWater Make water your normal go-to drink at most meals and throughout the day. ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.org An overall healthy diet provides added fluids from the fruits and vegetables you eat. Tea, herb tea, and coffee (in moderate amounts) can also be good beverage choices. Add a squeeze of fruit juice to your water for extra flavor. 24
25 ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.orgWine Studies show health benefits from moderate wine consumption, for those who drink. ©2009 Oldways Preservation and Exchange Trust • www.oldwayspt.org 100% grape juice offers some of the same benefits for those who don’t drink. Up to 1 glass a day for women (5 oz. total) Up to 2 glasses a day for men (10 oz. total) 25
26 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
27 Mediterranean Diet SwapsInstead of.... Mayonnaise on your sandwich Butter on your toast Meat in pasta sauce Chocolate cake A bagel with jam Choose.... Hummus Olive oil or nut butter More vegetables! Baked pear & yogurt sauce Oatmeal with berries or Greek yogurt with granola 27
28 visit www.oldwayspt.orgFor 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 28
29 About Oldways 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