What is the Mediterranean Diet?
For centuries, the Mediterranean countries of Greece, Italy, Croatia, Morocco and others have exercised eating habits that are heart healthy, rich in nutrients and anti-oxidants, and include delicious seasonal fruits, vegetables, and nuts. Now you can capitalize on their findings and enjoy the healthy benefits of a Mediterranean diet of freshly made foods that are not processed or high in sugars. Making healthy eating as well as regular exercise a part of your daily habit can improve your overall health.
For centuries, the Mediterranean countries of Greece, Italy, Croatia, Morocco and others have exercised eating habits that are heart healthy, rich in nutrients and anti-oxidants, and include delicious seasonal fruits, vegetables, and nuts. Now you can capitalize on their findings and enjoy the healthy benefits of a Mediterranean diet of freshly made foods that are not processed or high in sugars. Making healthy eating as well as regular exercise a part of your daily habit can improve your overall health.
How does it work?
- Reduces consumption of red meat and dairy
- Increases intake of fresh fruits and veggies, especially those in season
- Suggests weekly portions of fish and poultry
- Includes olive oil, olives, nuts, and beans that make you digest food more slowly
- Whole grains and breads help to make you feel fuller longer
- Spices add to the richness of the food, providing a substitute for salt or sugar additives
Benefits:
- Nuts, olives and olive oil lower bad cholesterol and fight inflammation
- Fruits and vegetables keep arteries clear
- Anti-oxidant rich foods fight diseases
- Whole grains and beans are brain-friendly choices
- Fish lowers triglycerides and blood pressure
- Less sugar helps to fight diabetes and weight gain
- Monounsaturated fatty acids lower cholesterol
What foods can I eat?
- Nuts, sesame seeds, walnuts, almonds, cashews
- Okra, cucumbers, eggplant, tomatoes, arugula, kale, broccoli, zucchini, roasted peppers, sweet potatoes
- Olive oil and olives (see Becki’s olive salsas for a great snack idea or her Favorite Olive Salsa Burger for a great lunch menu)
- Avocados
- Poultry
- Salmon, tuna, shrimp, mussels (see Becki’s Halibut with Black Bean Salsa for a delicious meal idea)
- Chickpeas or hummus, lentils
- Fruits like pomegranates, blueberries, strawberries
- Whole grain pita bread, farro, quinoa, flaxseed, chia seeds
- Cheese (feta, brie) and Greek yogurt
- Herbs like cilantro, coriander, rosemary, garlic, pepper, bay leaves, cinnamon
More Ways to Eat Mediterranean
- Add two tablespoons of our Original or Jalapeño Mediterranean Olive Salsa to a can of chicken or tuna or to your favorite pasta primavera salad.
- Use our Mediterranean Olive Salsas as condiments to add even more flavor to bratwurst, hamburgers, and chicken.
- Use our Mediterranean Olive Salsa cream cheese flavors to top your baked potatoes and hot steaks right off the grill, or to stuff baby peppers and spread on your bagel.
