High five to whole grains!

The Mediterranean diet describes eating habits historically followed by people in all countries bordering the Mediterranean, most closely associated with the diet and essential foods of Greece. Unlike other diets, no food group is forbidden, but limited like: eating commercial sweets and refined carbohydrates (instead choose whole grains!) less than 3 servings per week;  and limiting the consumption of soda and sugary drinks, spread fats (whole cream, butter), fast and processed foods (fried foods, chips) to 1 or less times per week.

Carbohydrates is a buzz word in the media, with pop diets requiring to many or too little of the food group which can be confusing. Use our Simple Med Diet Guidelines below and read more about carbohydrates on the Med Diet here: https://www.olivetomato.com/carbohydrates-mediterranean-diet/

Simple Med Diet Guidelines: 

Use generously olive oil (extra virgin if possible) to cook and dress salads and food (e.g. in a toast instead of butter).

Consume 3 or more servings per week of mixed nuts (including peanut butter made only with peanuts)

Consume 2 or more servings a day of vegetables

Consume 3 or more servings per day of whole fruit

Consume 3 or more servings per week of fish and seafood (including fatty fish, at least one serving)

Consume 3 or more servings per week of legumes

Consume lean meats (turkey, chicken) instead of red and processed meats (hamburgers, sausages, meatballs, beef)

Consume 2 or more servings per week of “sofrito,” a sauce made with tomato and onion and/or garlic slowly simmered with olive oil as a side of main courses (whole pasta, brown rice) and use fresh herbs and allium to cook

Limit commercial sweets and refined carbohydrates to less than 3 servings per week. *Instead consume whole grains.

Limit the consumption of soda and sugary drinks, spread fats (whole cream, butter), fast and processed foods (fried foods, chips) to 1 or less times per week.