Friday, October 16, 2009

My Mediterranean Diet

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
Healthy Oils/Fats
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

1 comment:

mediterraneanMenu said...

5 Day Menu mediterranean diet healthy weight loss method. health comes first.


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