The Mediterranean Diet

Countries along the Mediterranean Sea reap the benefits of fish, olives, herbs, spices, fruits, grains, legumes and vegetables.  This ensures their diet is less processed and more whole and natural. Avoiding highly processed foods and refined carbohydrates, processed meats, trans fats and sugar-sweetened beverages is a must in every diet plan!

The main features of the Mediterranean Diet include:

• Grains, vegetables, fruits eaten at most meals - high in vitamins, minerals, energy, antioxidants, and fiber
• Olives, olive oil - healthy fats
• Nuts, beans, legumes, seeds - healthy fats, protein and fiber
• Herbs and spices - antioxidants and flavor enhancers without added sodium
• Cheese and yogurt - good for bone and heart health (in moderate amounts)
• Fish and shellfish - omega-3-rich fish such as tuna, herring, sardines, salmon and mussels, clams, and shrimp are popular shellfish consumed regularly
• Eggs - high quality protein
• Meats - consumed in small portions, choose lean meats low in saturated fat
• Sweets - consumed in small amounts; fruits are the main sweet treat
• Wine - it's consumed often, but in moderation (up to one 5 oz glass/day for women and two glasses for men)
• Water - primary beverage, essential for hydration and hundreds of bodily functions
• Portion size control - meats, sweets, wine, poultry, eggs are consumed in small to moderate portions
• Daily physical activity
• Meals enjoyed in the company of others!

Interested in a Mediterranean shopping lists?  Try these foods next time you visit your local grocer or farmer's market.

Fish and shellfish: clams, crab, halibut, lobster, mussels, salmon, scallops, sole, tilapia, trout, tuna

Fruits: apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates

Vegetables: artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn, cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips

Grains: barley, brown rice, buckwheat, bulgar, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries, whole grain, stone-ground breads, rolls, tortillas and pastas

Legumes, nuts and seeds: almonds, black eyed peas, cashews, chickpeas, hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts

Herbs and spices: basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper, rosemary, saffron, sage, tarragon, thyme

Dairy products: low-fat or fat free milk, low-fat yogurt, reduced-fat cheeses

Oils: canola, extra-virgin olive, grapeseed, sesame

Reference: Today's Dietitian Magazine May 2012