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Mediterranean Diet - All You Need To Know - by The Olive Tap

This Presentation unpacks what the #Mediterranean #diet is, an example of a Mediterranean diet plan and how it keeps you #healthy.

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Mediterranean Diet - All You Need To Know - by The Olive Tap

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  1. Mediterranean Diet All About The A Delicious, Satisfying Way to Eat

  2. The Mediterranean Lifestyle 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. 2

  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. 3

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

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

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

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

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

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

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

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

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

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

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

  15. vegetables 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 • Potatoes • Mushrooms • Squash • Artichokes • Onions • Zucchini • Broccoli 15

  16. Grainsmostly 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

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

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

  19. Fruits 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 • Blueberries • Strawberries • Raspberries • Pomegranates • Avocados • Grapes • Mangos • Kiwis • Cherries • Peaches 19

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

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

  22. 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

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

  24. Water Make water your normal go-to drink at most meals and throughout the day. • An overall healthy diet provides added fluids from the fruits and vegetables you eat. • 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. 24

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

  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 26

  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 27

  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 www.theolivetap.com 28

  29. about The Olive Tap We offer an expansive variety of award-winning extra virgin and flavored olive oils from artisan and small batch producers worldwide, as well as authentic, aged balsamic vinegar of Modena, gourmet food products, seasonings and spices, and culinary accessories Founded in 2006 by Rick Petrocelly, The Olive Tap is known for exceptional quality, authentic flavors, experienced and trained culinary tasting consultants and unparalleled customer service. 29

  30. Contact The Olive Tap Store Location: 240 Robert Parker Coffin Rd Long Grove, Illinois Call +1 847-478-8741 Website: www.TheOliveTap.com

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