10 Basic Foods of the Mediterranean Diet
Following the Mediterranean Diet is easy if you have the right foods in your kitchen. Mix and match the following foods to prepare many delicious dishes. Add fresh vegetables and crispy, whole-grain bread, and serve fruit for dessert.
Med Diet Pyramid
Olive Oil is a healthy monounsaturated fat filled with vitamin E and antioxidants. Choose extra virgin olive oil for drizzling, dipping or cooking
Balsamic Vinegar contains antioxidants and can suppress your appetite. Combine balsamic vinegar with olive oil for salad dressings and marinades.
Herbs and Spices (Red Peppers, Thyme, Oregano, Rosemary, & Cinnamon) contain antioxidants and flavonols. Sprinkle generously to add flavor to salad dressings, marinades, sauces, etc.
Pasta is the basis of many Mediterranean dishes. Choose whole-grain pasta filled with fiber, complex carbohydrates, and B vitamins. Enjoy pasta drizzled with olive oil or covered with tomato sauces or pesto.
Brown and Wild Rice are more whole-grain, complex carbohydrates that provide fiber and B vitamins. Rice is a basic ingredient for casseroles, soups, and side dishes.
Tomatoes contain lycopene, a potent antioxidant, and vitamin C. Cooking intensifies the antioxidants, but fresh is great too. Use in salads and sauces.
Garlic is a potent source of vitamin C, potassium, and antioxidants. Add garlic to sauces, salad dressings, and marinades or drizzle with olive oil and roast.
Cheese and Yogurt are protein powerhouses. Yogurt contains pre- and probiotics and is a beneficial bacteria for digestive health. It protects and strengthens bones. Sprinkle small amounts of strong-flavored cheese on salads, pasta, and casseroles.
Legumes (Beans & Nuts) are a great source of protein, fiber, and healthy fats. Substitute beans for red meats. Eat nuts in moderation because they are high in calories.
Fish, especially fatty fish, such as salmon, is a great source of heart-healthy Omega-3 fatty acids. Plan for 2 to 3-ounce servings several times a week.
For more tips on the Mediterranean Diet and Mediterranean Diet Handouts to assist you and your clients shop for health, check out our Mediterranean Diet Handouts- which for a limited time are 35% off if you buy the entire set!
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Being a foodie and self-employed dietitian for the past 25 years, I have dabbled in private counseling, corporate wellness, and consulting to food companies and restaurants. This all led to my current position as owner / president / editor / publisher / etc. of SUPERMARKET SAVVY. I spend my time in the supermarket looking for new healthy products, analyzing consumer and retail trends, researching health and nutrition needs, and figuring out how to make healthy shopping easier for you. Join me in this adventure by joining my Blog and Facebook pages.
