THE MEDITERRANEAN DIET

The Mediterranean diet is more than a way of eating – it’s a lifestyle that studies show can significantly improve your health. WHAT’S ‘THE MEDITERRANEAN DIET’?

The Mediterranean diet is an eating plan based on components that characterize the traditional cooking style of those countries that border the Mediterranean Sea. It emphasizes eating mostly plant-based foods, limiting red meats, using healthy-fat oils, and incorporating herbs and spices for seasoning.

Benefits Recent studies have found the Mediterranean diet to have numerous health benefits. In fact, the benefits are so vast and profound that most, if not all, major health and science organizations encourage adults to adapt Mediterranean-style eating habits in order to prevent chronic diseases. Benefits of maintaining this kind of diet include: • Reduced risk of heart disease • Lower levels of LDL (bad) cholesterol • Reduced risk of cardiovascular mortality • Longer lifespan • Lower risk of breast cancer in women • Fewer incidences of cancer, Parkinson’s disease, and Alzheimer’s disease

Key Elements The Mediterranean diet is simply about eating whole foods found in nature and avoiding simple carbs and unhealthy fats, such as junk food and excessive red meat. The key elements that make up this eating plan include:

Limiting red meat intake Using healthy fats, like olive to a few times a month oil instead of butter

Consuming primarily Eating poultry and fish 2 or plant-based foods such as more times each week fruits and veggies, nuts and legumes, and whole grains Enjoying red wine in moderation Replacing salt with herbs and spices to flavor dishes SHOPPING LIST

HONEY

STAPLES DAIRY PRODUCE ¡ Olive oil ¡ Cream cheese ¡ Apples ¡ Extra-virgin olive oil ¡ Feta ¡ Artichokes ¡ Honey ¡ Goat cheese ¡ Asparagus ¡ Vinegar ¡ Mozzarella ¡ Avocado ¡ ¡ Balsamic vinegar Parmesan ¡ Bananas ¡ Dried herbs & spices ¡ Ricotta ¡ ¡ Basil ¡ Low-fat milk Beets ¡ Parsley ¡ Plain or Greek yogurt ¡ Bell peppers ¡ Oregano ¡ Eggs ¡ Berries (all types) ¡ Cayenne pepper ¡ Broccoli ¡ Cinnamon ¡ Brussels sprouts ¡ Cloves ¡ Cabbage ¡ Cumin ¡ Carrots ¡ Coriander ¡ Cauliflower ¡ Dill ¡ Celery ¡ Fennel seed ¡ Cherries ¡ Ginger ¡ Cucumbers ¡ Rosemary ¡ Dates ¡ Garlic CANNED & PACKAGED ¡ Red and white wine ¡ Eggplant ¡ Olives ¡ Fennel ¡ Canned tomatoes ¡ Figs ¡ Canned tuna ¡ Grapes ¡ Capers ¡ Green beans ¡ Dried & canned beans ¡ Kiwi ¡ Cannellini beans ¡ Leafy greens ¡ Navy beans ¡ ¡ Chickpeas Lemons ¡ Black beans ¡ Lettuce MEAT & SEAFOOD ¡ Kidney beans ¡ Limes ¡ Lentils ¡ Melons ¡ Clams ¡ Whole Grains * ¡ Mushrooms ¡ Cod ¡ Bulgur ¡ Nectarines ¡ Crab meat ¡ Onions ¡ Halibut ¡ Whole-wheat couscous ¡ Oranges ¡ Mussels ¡ Quinoa ¡ ¡ Salmon ¡ Brown rice Peas ¡ Scallops ¡ Barley ¡ Peaches ¡ Shrimp ¡ Faro ¡ Pears ¡ Tilapia ¡ Oats ¡ Plums ¡ Tuna ¡ Whole-wheat bread or pita ¡ Pomegranate ¡ Chicken breast* ¡ Whole-grain crackers ¡ Potatoes ¡ Chicken thighs* ¡ Nuts & seeds ¡ Shallots ¡ ¡ Lean red meat** Almonds ¡ Spinach ¡ Hazelnuts * In moderation, once to twice per week ¡ Squash ¡ Pine nuts ** On rare occasions, once ¡ Walnuts ¡ Tomatoes to twice monthly ¡ Cashews ¡ Zucchini ¡ Sunflower seeds ¡ Sesame seeds *Limit use of grains sparingly, limited to 3 times a week MEAL COMPOSITION The most important thing to remember about the Mediterranean diet is that your plate should always be filled mostly with vegetables and fruits. Carbohydrates are OK when eaten in moderation. Protein should always come from a source low in unhealthy fats. When getting your healthy fats from nuts, limit your intake to about a handful a day, since nuts are high in calories.

Mediterranean Diet Pyramid

Meats and sweets Less often

Poultry, eggs, cheese and yogurt Moderate portions, daily to weekly

Fish and seafood Often, at least two times a week

Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes and seeds, herbs and spices. Base every meal on these foods. DAILY SERVINGS GUIDE

VEGETABLES FISH & SEAFOOD NUTS Eat 6 servings a day. Eat 1 serving a day. Eat 1 serving a day. 1 serving equals: 1 serving equals: 1 serving equals: – ½ cup raw or cooked – 4 oz. – ¼ cup nuts vegetables – 1 cup leafy greens

FRUITS DAIRY FATS Eat 5 servings a day. Eat 2 servings a day. Eat 4 servings a day. 1 serving equals: 1 serving equals: 1 serving equals: – 1 piece of fruit – 1½ oz. cheese – 1 Tbsp. oil – ½ cup fresh fruit – 1 cup milk or yogurt – ¼ cup dried fruit

HONEY

SWEETS WATER GRAINS Eat 1 serving a day. Drink 8 servings a day. Eat 4 servings a day. 1 serving equals: 1 serving equals: 1 serving equals: – 1 small cookie – 8 oz. water – ½ cup cereal, – 1 tsp. honey rice or pasta – 1 slice of bread

KIDNEY BEANS

LEGUMES WINE MEAT & POULTRY Eat ½ serving a day. Drink 1 serving a day. Eat 1 serving a day. 1 serving equals: 1 serving equals: 1 serving equals: – ½ cup cooked beans – 6 oz. wine - 4 oz.

[email protected] (806) 352-1185 www.matrixagemanagement.com