Mediterranean Diet A Delicious, Satisfying Way to Eat All About The © 2016 Oldways / Mediterranean Foods Alliance. May be reproduced for educational purposes. Visit for more information on the Mediterranean Diet.

2 It’s a healthy way to eat and live for the rest of your life. Not at all like those fad diets you’ve tried. The Mediterranean Lifestyle

3 The Mediterranean Diet is based on traditional foods from countries that surround the Mediterranean Sea. But you can enjoy it with delicious, fresh, affordable foods from your local supermarket.

4 Eat lots of vegetables. 1 Can you fill half your plate with them at lunch and dinner? 8 Simple Steps for Good Health

5 Change the way you think about meat. 2 Enjoy small amounts as a garnish for flavor. 8 Simple Steps for Good Health

6 Enjoy some dairy products. Greek or regular yogurt and a variety of traditional cheeses are great. 8 Simple Steps for Good Health 3

7 Eat seafood twice a week. 4 For brain and heart health, enjoy tuna, herring, salmon, shellfish and other fish. 8 Simple Steps for Good Health

8 Cook a vegetarian meal once a week. 5 When one night feels comfortable, try two. 8 Simple Steps for Good Health

9 Use good fats. 6 Think extra-virgin olive oil, nuts, seeds, peanuts, avocados and more. 8 Simple Steps for Good Health

7 10 Switch to whole grains. The fuller, nuttier taste of whole grains and their extra fiber can help keep you full for hours. 8 Simple Steps for Good Health

11 For dessert, eat fresh fruit. 8 Save sweets for a rare treat or special occasion. 8 Simple Steps for Good Health

12 Look for ways to be active. Dance. Walk. Swim. Bike. Garden. Hike. More than just Good Food...

13 Spend time with family and friends. Share your food, spiced with conversation. More than just Good Food...

14 Mediterranean Diet Pyramid Meats & Sweets Less often Poultry, Eggs, Cheese and Yogurt Moderate portions, daily to weekly Fish and Seafood Often, at least twice a week Fruits, Vegetables, Grains (mostly whole), Olive oil, Beans, Nuts, Legumes, Seeds, Herbs and Spices Base every meal on these foods Wine in moderation Drink water Be physically active; Enjoy meals with others © 2009 Oldways Preservation and Exchange Trust

Vegetables ©2009 Oldways Preservation and Exchange Trust Be creative! Eat a variety of fresh, frozen, and canned vegetables every day. These are just a few examples. All vegetables are good!  Spinach  Red & green peppers  Carrots  Eggplant  Tomatoes - canned, fresh, sun-dried  Artichokes  Onions  Zucchini  Broccoli  Potatoes  Mushrooms  Squash 15

Grains mostly whole Choose whole grain options whenever possible. The benefits are huge! Enjoy plenty of intact grains and pasta especially.  Bread  Pita bread  Rolled oats  Bulgur  Couscous  Pasta, any shape /size  Polenta from whole cornmeal  Rice – try brown, black red  Farro, spelt and other grains 16 ©2009 Oldways Preservation and Exchange Trust

Olive Oil Olive oil is the principal fat of the Mediterranean Diet. Look for other healthy fats and oils, too, like these below. Other healthy fats  Avocados  Olives  Nuts  Fish Healthy oils  Extra-virgin olive oil  Canola oil  Walnut oil  Avocado oil  Flax oil  Grapeseed oil 17 ©2009 Oldways Preservation and Exchange Trust

Beans, Seeds, Nuts Try as many varieties of beans, seeds and nuts as possible! Seeds  Sunflower  Flax  Chia Nuts  Almonds, Walnuts  Pecans, Pinenuts  Peanuts, Pistachios Beans  Hummus  Green beans  Canned & dried beans Cannellini, Pinto Chickpeas, Black Lentils, Soybeans 18 ©2009 Oldways Preservation and Exchange Trust

Fruit Fresh, frozen, canned or dried – choose a variety of fruits every day, from the examples here or other favorites. Tip: Choose whole fruit instead of juice!  Apples  Oranges  Bananas  Lemons  Limes  Grapes  Mangos  Kiwis  Cherries  Peaches  Blueberries  Strawberries  Raspberries  Pomegranates  Avocados 19 ©2009 Oldways Preservation and Exchange Trust

Fish & Seafood Omega-3 oils in fish contribute to brain and heart health, among other benefits.  Salmon  Tuna  Sardines  Anchovies  Calamari  Cod  Swordfish  Shrimp  Tilapia  Oysters  Clams  Mussels  Scallops  Crabs 20 ©2009 Oldways Preservation and Exchange Trust

Dairy Dairy is enjoyed in the form of yogurt and cheese – fermented dairy products that contribute to good gut health.  Yogurt Greek Plain  Low-fat milk  Halloumi  Asiago  Gorgonzola  Parmigiano-Reggiano  Provolone Choose any cheese! We’ve list just a few.  Feta  Mozzarella  Ricotta  Pecorino  Manchego 21 ©2009 Oldways Preservation and Exchange Trust

Eggs & Poultry Eggs are considered the “ideal protein” – and have a long history in the Mediterranean Diet.  Eggs provide protein; vitamins A, D, and E; and minerals  Poultry is a lean protein source. 22 ©2009 Oldways Preservation and Exchange Trust

Once-in-a- while foods Greater health benefits are linked to eating less of these “once-in-a- while” foods.  Red meat. Eat in small amounts as a garnish to dishes. Choose lean protein sources such as beans, seafood, eggs and poultry instead.  Sweets. Save sweets for special occasions; enjoy fruit for dessert most days. 23 ©2009 Oldways Preservation and Exchange Trust

Water Make water your normal go-to drink at most meals and throughout the day.  Tea, herb tea, and coffee (in moderate amounts) can also be good beverage choices.  Add a squeeze of fruit juice to your water for extra flavor.  An overall healthy diet provides added fluids from the fruits and vegetables you eat. 24 ©2009 Oldways Preservation and Exchange Trust

Wine Studies show health benefits from moderate wine consumption, for those who drink.  Up to 1 glass a day for women (5 oz. total)  Up to 2 glasses a day for men (10 oz. total)  100% grape juice offers some of the same benefits for those who don’t drink. 25 ©2009 Oldways Preservation and Exchange Trust

26 Many Health Benefits Scientific evidence shows the Med Diet helps: Reach weight loss or management goals Lower your risk of heart disease and high blood pressure Fight certain cancers and chronic diseases Reduce asthma Avoid diabetes; manage blood sugar Resist depression Nurture healthier babies

27 Mediterranean Diet Swaps Instead of.... Mayonnaise on your sandwich Butter on your toast Meat in pasta sauce Chocolate cake A bagel with jam Choose.... Hummus Olive oil or nut butter More vegetables! Baked pear & yogurt sauce Oatmeal with berries or Greek yogurt with granola

28 For more on the Med Diet... Oldways & the Mediterranean Foods Alliance offer: delicious, easy recipes and menu planners bi-weekly Fresh Fridays e-newsletter the latest scientific research resources for consumers & health professionals visit

29 About Oldways Oldways is a nonprofit food and nutrition education organization, with a mission to guide people to good health through heritage. The Mediterranean Foods Alliance is an Oldways program that raises consumer awareness of Mediterranean foods and flavors, and helps companies build their brands around the remarkably healthy Mediterranean Diet.