Mediterranean Diet​

9 Components of the Mediterranean Diet

VEGETABLES

Eat the rainbow! Yellow, orange, purple, green, red, white! Having a variety of colors in your diet will ensure a great mix of vitamins. Minerals and antioxidants!  The recommendation is at least 4 servings per day. Vegetables, in general, are low calorie, high fiber, nutrient-dense foods! Examples include tomatoes, bell peppers, eggplant, broccoli, cauliflower, asparagus, brussel sprouts, lettuce, zucchini, squash, bok choy, dark leafy greens such as kale, spinach and collard greens.

A serving is 1 cup raw or ½ cup cooked vegetables

FRUITS, NUTS AND SEEDS

Fruit- follow the rainbow idea again! Fruit is packed with vitamins, minerals, fiber and antioxidants. Examples include raspberries, strawberries, blueberries, grapes, bananas, apples, oranges. It is recommended to have 3 servings per day. Each serving is 3 oz. A great way to make this change is to swap your ice cream dessert out for a fresh bowl of fruit!

Nuts and seeds are a good source of fat, protein, fiber, vitamins, minerals and Omega 3 Fatty Acids. Examples of some healthy options are almonds, walnuts, pistachios and pumpkin seeds. The recommended serving size is 1 oz about 5 times per week.

LEGUMES

Legumes are another great source of protein, fiber, vitamins, minerals and antioxidants. Examples include peas, lentils, chickpeas and beans. Recommendation is 2-3 servings per week. Example serving size- 1/3 cup raw beans, ½ cup of cooked beans, ¼ cup peanuts.

CEREALS AND WHOLE GRAIN

Aim for 2-3 servings per day. The key here is WHOLE GRAINS and WHOLE WHEAT. Avoid processed grains. Read the labels and make sure you see the words whole grain or whole wheat! Examples- whole grain pastas, whole grain breads, popcorn, barley, quinoa, amaranth, buckwheat, farro and oatmeal. Example serving sizes- 1 slice of bread, 1/2 cup of cooked grains and cereals, ¼ cup of uncooked grains and cereals.

FISH AND SEAFOOD

4 oz serving 2-3 times per week

Fatty fish will provide high amounts of omega 3 fats. Examples of good seafood options are salmon, halibut, scallops, shrimp, tuna, herring, and cod.

OILS AND FAT

Choose monounsaturated fats such as olive oil, sesame oil, and grapeseed oil. Use these to replace butter and margarine in recipes. A good serving per day is 1-4 tablespoons of olive oil.

DAIRY

Dairy is recommended in very small amounts and should be kept to < 7 oz per day. Examples are fermented dairy such as yogurt and cheese.

LEAN MEATS

The meat in the Mediterranean diet is focused on lean cuts of meat such as chicken, turkey and pork. Limit the amount of red meat and processed meats. Serving size is < 4 oz per day.

ALCOHOL- Focus is on Red Wine

1-2 drinks per day for men
1 drink per day for women
Flavonoids in the wine are thought to decrease inflammation and improve “good” cholesterol
It is not recommended to start drinking alcohol if you don’t already

Other concepts included in the Mediterranean Diet:

Herbs and Spices

Herbs and spices are used instead of salt to add flavor and depth to meals.

Eat mindfully, slow down

What is mindfulness?

Mindfulness is a concept of being conscious or aware of something. When it comes to meals, eat mindfully. Sit down and slow down without distraction. Follow your bodies cues and eat until full but not beyond.

WHAT NOT TO EAT

SUGAR- examples candy, table sugar, soda and other sugar sweetened beverages
PROCESSED FOODS- examples chips, cookies, crackers, processed breakfast cereals
REFINED GRAINS- examples white breads, white pastas, enriched wheat pastas
TRANS FATS- lard, butter, margarine
REFINED OILS- vegetable oils, canola oils
PROCESSED MEATS- sausages, spam, hot dogs, salami, bologna, jerky. Limit these and when you do have them choose nitrate, nitrite free and antibiotic free.

My Simple Mediterranean Diet Recipes

Sauces, Seasonings, and Spreads:

• Slow-Cooked Tomato Sauce
• Simple Olive Spread
• 5 Seasonings to make in bulk and keep in your pantry

Seafood:

• Sheet Pan Salmon
• Baked Sea Bass
• My Husbands’ Famous Scallops

Vegetables:

• Simple Cast Iron Rainbow Carrots
• Simple Cast Iron Roasted Green Beans
• Sheet Pan Summer Squash
• Simple Heirloom Tomato Salad