I wanted to start off with showing you just a few of the resources I plan to use on my quest for a healthier lifestyle. This is MY food pyramid!!
Need a shopping list?
Mediterranean Diet Grocery List
Choose mostly whole grain choices.
These contain the word “whole” asthe first ingredient. Ex: “whole wheat.”
Pasta Bread Rice Polenta Cereals Oatmeal Crackers Couscous Bulgar Pita Barley
Salmon and other oily fish contain healthy Omega-3s. White fish is a greatlean protein.
Salmon Shrimp Cod Scallops Clams Tilapia Tuna Crab
Store oils in a cool, dark place to make them last longer.
Olive (Extra-Virgin) Avocado Canola Grape seed
Herbs and Spices
Fresh herbs and spices are a great way to add flavor without adding fat orsalt.
Garlic Basil Cilantro Parsley Mint Cumin Coriander Oregano
Beans are great way to add fiber and protein to meal. Eat them in place ofred meat at least once a week.
Chickpeas (Garbanzo) Hummus White (Cannellini) Black Pinto Lentil
Low-fat milk Yogurt Cheese Eggs
Nuts and Seeds
Both are a great source of protein, fiber, and healthy fats. Stick to ahandful a day because they are high in calories.
Walnuts Almonds Peanuts Pine nuts Cashews Sunflower seeds Flax
Fresh fruits are important for weight control and good health.
Frozenfruit and canned varieties without added sugars are also good choices.
Apples Bananas Grapes Oranges Cherries Blueberries Kiwis Strawberries Pomegranate Plums Peaches Avocados
Fresh veggies are important for weight control and good health.
Frozen and low-sodium canned veggies are also good choices.
Tomatoes (fresh, canned, and sauce) Broccoli Spinach Carrots Red / Green Peppers Mushrooms Green beans Eggplant Zucchini Squash Olives Onions Peas