Red Meat: 3-4 ounces beef, pork or lamb

Eggs: 1 medium-sized egg, 2 egg whites, 1/4
cup of egg substitute

Poultry: 3-4 ounces of turkey, chicken, or
duck

Dairy: 1 cup of milk or yogurt; 1 1/2 ounce

natural cheese; 2 ounces processed cheese

Seafood: 3-4 ounces of fish or shellfish

Olive Oil & Healthy Fats: 1 tablespoon oil;
1/2 of an avocado; 1-2 tablespoons of nut
butter

Vegetables: 1/2 cup cooked vegetables; 1 cup
raw vegetables or salad greens; 1/2 cup
vegetable juice

Nuts, Seeds, & Legumes: 1/2 ounce of nuts
or seeds; 1/2 cup of cooked beans, peas, or
tofu

Fruit: 1 small piece of fruit; 1/2 cup of cut up
fruit (fresh, cooked, or canned); 1/2 cup of
100% juice; 1/2 grapefruit, mango, or other
large fruit; 1/4 cup dried fruit

Grains & Tubers: 1 slice of bread; 1 pita (6
inch); 1/2 cup cooked pasta, hot cereal, rice,
couscous, or bulgur; 1 ounce dry pasta; 1 cup
of ready-to-eat cereal; 1 medium potato


Mediterranean diet food list
Things to eat every day
Cereals: bread and pasta, rice, maize, oats, luff, grain, potatoes.
Beans, peas, lupins.
Fruits: apples, pears, oranges, Mandarin, apricots, peaches, grape, fichi, water-melons, melons, raspberries, strawberries, chestnuts, walnuts, nuts, almonds, pistachio nuts.
Vegetables: turnips, carrots, salads, spinach, broccoli, cabbages, tomatoes, eggplants, capsicum, zucchini, onions.
Olive oil
Aromatic grass: basil, thymus, oregano, garlic.
Milk and cheeses
Wine
Nourishing: Glucidi (starch), vegetal proteins, vitamins B, fiber. vitamin and provitamin C, minerals and anti-oxidants, water, fibre, Animals Proteins, phosphorus.

Functions: Energetic, plastic, Regulative, protective.

Useful tips:

Use cereals for breakfast, lunch and limit its use for dinner
Moderate the peak consumption (2-3 times to week)
Consume 3-4 portions of the various aliments of this group
Moderate the consumption of grape, bananas, fichi, fruit juices
Avoid the consumption of fruits with the main meals
Prefer milk and yogurt foamed or partially foamed, fresh and lean cheeses
Avoid cream and butter
Consume cheeses with moderation
To eat 1-3 times a week
Meat: mostly white, chicken and turkey, rabbit, pig and veal
Fish: anchovies, sardines, herrings, aguglie, clear, spato
Eggs
Nourishing: Animals Proteins, minerals (zinc, branch, iron, vitamins of the complex B. vegetables proteins, acid fats)

Functions: Plastic, energetic.

Useful tips:

Prefer lean meats and fish. Moreover blue fish (anchovies, sardine, herrings, aguglie, clears, spato them, etc)
Consume fish at least two times a week
Avoid the consumption of conserved meats, fat meats and fishes
Limit the fat of animal and fried origin
Prefer vegetable oils, particularly extra virgin olive oil


Mediterranean diet meal plan
The base concept is to try and always eat fresh fruits and vegetables that are dark green, red or orange in colour.

Good examples are oranges and tomatoes, rich of anti oxidants and useful to fight cancer and free radicals.

Other useful aliments of this diet are fishes, rich of hearty Omega-3 fatty acids, red wine, rich of flavonoids and polyphenols (useful to clean up the arteries), and the oil of olive.

Nutrition Facts….Mediterranean Diet

Eat to Your Health Over 50 years of consistent
positive research support the Mediterranean Diet’s role in:
• Promoting heart health
• Supporting weight loss
and maintenance
• Lowering bad cholesterol
• Increasing good
cholesterol
• Enhancing memory
• Decreasing risk of asthma,
allergies, and arthritis
• Improving blood sugar,
especially for diabetics
• Preventing certain cancers
• Helping prolong life
In fact, it’s frequently referred to as the “gold standard” for dietary patterns.

Why Mediterranean?

The Mediterranean diet describes eating patterns found in countries bordering the Mediterranean Sea, including Greece, Italy, Spain, Turkey, and Morocco. The rates of
chronic disease in these countries traditionally have been among the lowest in the world and adult life expectancy
among the highest, even though medical services were limited.
The Mediterranean Grocery List
The foods in the core of the Mediterranean diet are naturally rich in vitamins, minerals, antioxidants, and healthy
fats, including:
• Extra virgin olive oil
• Fruit and veggies
• Yogurt and cheese
• Beans and hummus
• Pasta, grains, and
bread
• Nuts and peanuts
• Seafood
• Wine


Paximadia
Recipe courtesy of the Oldways Table
Here’s the American version of a classic Greek dish
made by combining whole wheat bread, tomatoes, feta
cheese, and a drizzle of olive oil. Sprinkle with
oregano for a dish that’s perfect for the family table –
lunch, dinner or afternoon snack.
Serves 6
 6 whole-wheat bagels or rolls
 1-1/2 pounds ripe tomatoes or 1 (20-ounce) can
tomatoes, drained
 ½ cup fresh or dried oregano
 ½ pound feta cheese, crumbled
 Extra virgin olive oil

Toast bagels. Pile tomatoes, herbs, and feta cheese on
bagels, and finish by drizzling with the olive oil. Serve
immediately.

Putting it All Together
• Opt for natural peanut butter (no hydrogenated oils).
• Keep baby carrots, apples, bananas, and other travel friendly fruits and veggies on hand for a quick snack.
• Use “extra-virgin olive oils” when cooking, or spread olive oil onto whole-grain bread for an alternative to butter.
• Choose grilled and baked fish and poultry or small portions of red meat or pork.
• Enjoy moderate portions of great cheeses and yogurt.
• Keep walnuts, almonds, pecans, peanuts, and other
nuts and seeds on hand for a quick pick-me-up.
• Enjoy a glass of wine at dinner, if it's OK with your doctor (up to two to two 4 oz. glasses a day for men, one 4 oz. glass per day for women). Or try purple grape juice instead.
• Be active. Walking, riding a bike, walking up stairs,
and going to the

This is so great. Thank you for posting it.