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From Your Cart to Your Kitchen

The Mediterranean Diet: Bringing it Home. From Your Cart to Your Kitchen. 2008 Oldways Preservation & Exchange Trust.  2008 Oldways Preservation & Exchange Trust. The Mediterranean Diet. What is it? Health Benefits? How to make your kitchen more Mediterranean?.

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From Your Cart to Your Kitchen

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

  2. 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet • What is it? • Health Benefits? • How to make your kitchen more Mediterranean?

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

  4. 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet • 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

  5. 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet • 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

  27. 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. 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet * 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.

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

  29. 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. 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet

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

  31. 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. 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet

  32. 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet • 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.

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

  34. 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 2008 Oldways Preservation & Exchange Trust The Mediterranean Diet An educational project of Oldways’ Mediterranean Foods Alliance and these supporters:

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