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

Grains

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

Seafood

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

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

Dairy/Eggs

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

Fruits

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

Vegetables

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