1. 1 From Your Cart to Your Kitchen The Mediterranean Diet: Bringing it Home  2008 Oldways Preservation & Exchange Trust

2. 2 What is it? Health Benefits? How to make your kitchen more Mediterranean? The Mediterranean Diet

3. 3  2008 Oldways Preservation & Exchange Trust NOT a diet! It’s a healthy, fad-free way of eating The Mediterranean Diet

4. 4 From countries near the Mediterranean Sea Characterized by: –Lots of fruit, vegetables, bread, grains, beans, nuts, and seeds –Olive oil as the main source of fat –Dairy products, fish, and poultry –Little red meat –Wine in moderation  2008 Oldways Preservation & Exchange Trust The Mediterranean Diet

5. 5  2008 Oldways Preservation & Exchange Trust Lengthens your life Promotes heart health Lowers bad cholesterol levels Increases good cholesterol levels Enhances memory and brain function Lessens asthma, allergies, and arthritis Improves blood sugar levels (good for diabetics) Supports weight loss and maintenance Helps to prevent certain cancers The Mediterranean Diet

6. 6  2008 Oldways Preservation & Exchange Trust From your grocery cart to your kitchen The Mediterranean Diet

7. 7  2008 Oldways Preservation & Exchange Trust The Mediterranean Diet

8. 8  2008 Oldways Preservation & Exchange Trust Grains The Mediterranean Diet

9. 9  2008 Oldways Preservation & Exchange Trust Bread Pasta Rolled oats Polenta Bulgur Rice White Brown Pita Couscous Pasta - Any kind Orzo Spaghetti Ziti Potatoes ** Choose whole grains whenever possible The Mediterranean Diet

10. 10  2008 Oldways Preservation & Exchange Trust Vegetables The Mediterranean Diet

11. 11  2008 Oldways Preservation & Exchange Trust Spinach Tomatoes - canned, fresh, sun-dried Carrots Eggplant Broccoli Mushrooms Squash Artichokes Red & green peppers Onions Zucchini Be creative! Eat a variety of fresh, frozen, and canned vegetables every day. The Mediterranean Diet

12. 12  2008 Oldways Preservation & Exchange Trust Beans, Seeds, & Nuts BENEFITS The Mediterranean Diet

13. 13  2008 Oldways Preservation & Exchange Trust Hummus Green beans Canned & dried beans Cannelini Pinto Chickpeas Black Lentil Soybeans Almonds Walnuts Peanuts Pine nuts Macadamia Pecans Pistachios Sunflower Seeds Flax In addition to these examples, eat a variety of beans, nuts, and seeds for good heath. The Mediterranean Diet

14. 14  2008 Oldways Preservation & Exchange Trust Fruit The Mediterranean Diet

15. 15  2008 Oldways Preservation & Exchange Trust Apples Oranges Lemons Avocados Grapes Blueberries Strawberries Mangos Kiwis Cherries Bananas Pomegranates Limes Peaches Be creative! Eat a variety of fresh, frozen, dried, and canned fruit every day. The Mediterranean Diet

16. 16  2008 Oldways Preservation & Exchange Trust Dairy The Mediterranean Diet

17. 17  2008 Oldways Preservation & Exchange Trust Yogurt Greek Plain Flavored Low-fat milk Cheese - Choose your favorites Feta Goat Mozzarella Parmigiano-Reggiano Ricotta Roquefort The Mediterranean Diet

18. 18  2008 Oldways Preservation & Exchange Trust Olive oil & other healthy fats The Mediterranean Diet

19. 19  2008 Oldways Preservation & Exchange Trust Healthy Oils Extra-Virgin Olive Canola Walnut Avocado Flax Grapeseed Other healthy fats Avocados Olives Nuts Fish The Mediterranean Diet

20. 20  2008 Oldways Preservation & Exchange Trust Herbs & Spices The Mediterranean Diet

21. 21  2008 Oldways Preservation & Exchange Trust Garlic Basil Rosemary Oregano Bay leaves Crushed red pepper Cumin Saffron Coriander Dupe Curry Cinnamon Cayenne pepper Ginger Black pepper Paprika Fennel seeds Turmeric The Mediterranean Diet

22. 22  2008 Oldways Preservation & Exchange Trust Seafood The Mediterranean Diet

23. 23  2008 Oldways Preservation & Exchange Trust Salmon Tuna Shrimp Calamari Oysters Clams Crabs Cod Swordfish Tilapia Scallops Mussels Anchovies Sardines The Mediterranean Diet

24. 24  2008 Oldways Preservation & Exchange Trust Eggs & Poultry The Mediterranean Diet

25. 25  2008 Oldways Preservation & Exchange Trust Eggs provide protein; vitamins A, D, and E; and minerals Poultry is a lean protein source The Mediterranean Diet

26. 26  2008 Oldways Preservation & Exchange Trust Once-in-a- while foods The Mediterranean Diet

27. 27  2008 Oldways Preservation & Exchange Trust Sweets* - Save for special occasions; Enjoy fruit for dessert. Red meat* - Eat in small amounts; Choose lean protein sources instead like beans, seafood, eggs, and poultry. * These guidelines are based on the Traditional Mediterranean Diet. Your choices may vary but greater health benefits are linked to eating less of these foods. The Mediterranean Diet

28. 28  2008 Oldways Preservation & Exchange Trust Water The Mediterranean Diet

29. 29  2008 Oldways Preservation & Exchange Trust Hydration comes from many sources, like fruits, vegetables, water, and other beverages. Fluid needs are higher in very cold and hot temperatures –Also with high levels of physical activity. The Mediterranean Diet

30. 30  2008 Oldways Preservation & Exchange Trust Wine The Mediterranean Diet

31. 31  2008 Oldways Preservation & Exchange Trust Health benefits have been found from moderate wine consumption: –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 is a healthy choice for those who don’t drink wine. The Mediterranean Diet

32. 32  2008 Oldways Preservation & Exchange Trust Base your diet on fruits, vegetables, whole grains, beans, nuts, and seeds. Keep baby carrots, apples, bananas, and other travel-friendly fruits and veggies around for quick snacks. Have quick breakfast of fruit and yogurt. Use extra-virgin olive oil or hummus on wholegrain bread and toast, instead of butter. Choose grilled fish or poultry for a protein-packed meal. Eat fish like tuna, salmon, trout, mackerel, and herring twice a week for omega-3’s. Enjoy milk, yogurt, and small portions of cheese daily. Keep walnuts, almonds, peanuts, and other nuts on hand for a pick-me-up. The Mediterranean Diet

33. 33  2008 Oldways Preservation & Exchange Trust For more about the Mediterranean Diet, including recipes, meal planners, and product suggestions please visit: www. Mediterraneanmark.org The Mediterranean Diet

34. 34  2008 Oldways Preservation & Exchange Trust Agora Foods International California Avocado Commission California Tree Fruit Agreement Alwadi Al Akhdar Divina FoodMatch GAEA Gnar Juice Lindsay Olives Lucini Italia RiceSelect Rondelé/President Sabra Go Mediterranean The Cheeses of France The International Collection Villa Cappelli An educational project of Oldways’ Mediterranean Foods Alliance and these supporters : The Mediterranean Diet