In continuation of the last post post that went over the basic features of the Mediterranean diet, here is more tips and information on how to incorporate this tip into your life.
Mediterranean diet shopping list
Mediterranean diet shopping list
Image(s): FreeDigitalPhotos.net
- Protein
- Halibut
- Salmon
- Sole
- Tilapia
- Trout
- Tuna
- Shrimp
- Boneless skinless chicken breast
- Fruit - fresh or frozen
- Apples
- Bananans
- Cherries
- Citrus
- Berries
- Dates
- Grapes
- Melons
- Nectarines
- Peaches
- Pears
- Pomegranate
- Any fruit that is in season and that you like!
- Vegetables - fresh, frozen, or canned with low-salt
- Asparagus
- Broccoli
- Beets
- Bell peppers
- Brussels sprouts
- Carrots
- Corn
- Cucumbers
- Eggplant
- Fennel
- Green beans
- Peas
- Onions
- Olives
- Mushrooms
- Spinach
- Lettuce
- Green leafy vegetables
- Tomatoes
- Avocado
- Any vegetables that are in season and that you like!
- Grains - Whole grains
- Barley
- Brown rice
- Buckwheat
- Bulgur
- Whole-wheat Couscous
- Faro
- Oatmeal
- Quinoa
- Wheat berries
- Whole wheat bread
- Stone-ground tortillas and breads
- Woole-wheat pasta
- Legumes, nuts, and seeds
- Almonds
- Black eyed peas
- Cashews
- Chickpeas
- Hazelnuts
- Kidney beans
- Lentils
- Pecans
- Pine nuts
- Pistachios
- Flax seed meal
- Walnuts
- Black Beans
- Herbs and spices - fresh or dried
- Basil
- Paprika
- Turmeric
- Mrs. Dash seasoning mix
- chili powder
- Cinnamon
- Cumin
- Garlic
- Ginger
- Mint
- Organo
- Parsley
- Pepper
- Rosemary
- Saffron
- Sage
- Thyme
- Dairy products
- Low-fat milk
- Low-fat yogurt and kefir
- Reduced fat cheese (Feta, Yellow, Cream)
- Oils
- Olive oil
- Canola oil
Image(s): FreeDigitalPhotos.net
Tips for eating more like the Mediterranean diet
- Boost fruits and veggies - add more fruits and veggies to each meal you have. Snack on fruits and veggies. Add veggies to soups and casseroles, add fruits to yogurt, cereal.
- Switch to olive oil - use olive oil when sautéing veggies instead of butter, use with lemons as dressings of salads, use light olive oil in baking.
- Choose fish more often
- Serve petite portions of meat - eat meat as a side dish
- Use more whole-grains - for added fiber
- Snack on nuts and seeds - snack on a handful of nuts for healthy fats and protein
- Use alternative proteins such as legumes - all beans are super high in fiber and protein and low in calories, so eat up!
- Spice up your food - use spices instead of oils, butters, and salts to add flavor. Experiment!
- Savor food slowly - Enjoy meals with friends and family and eat slowly so you eat less.
- Share desserts with friends for a guilt free sweet - Enjoy desserts like fruit and cheese, fresh fruit with biscotti, sorbet, dark chocolate.
- Enjoy wine, if you drink, in moderation - 1 cup a day for women and 2 cups a day for men
Good luck!
xoxo,
Danielle
Taken from Today's Dietitian Magazine
Come back for more health, weight loss, and nutrition tips
I'm not very particular with Mediterranean diet but I do like foods with curry powder. I will take this list with me and start cooking some Mediterranean recipes soon.
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