Hi Nancy, yes you can either omit dairy products altogether. This diet is about moderation, excluding the lavish use of extra virgin olive oil. The fish is mainly small and fatty. These strategies can help. People of the Mediterranean drink caffeinated coffee past 9 p. She has been active as a clinician, consultant and lecturer for 20 years, both in the U. Reply Dawn August 4, at pm I was wondering if there are any authentic recipe books suggested. I do recommend having on hand some frozen vegetables such as peas, spinach for a quick spanakopita and green beans when you cannot access fresh produce.
They should be mostly vegetables. Pin 28K. There is a lot of confusion out there about which foods are healthy, and which are not. Here are some ideas about where to start when planning your menu. Or you can make a pita hortopita with them.
Food list pdf mediterranean diet
The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods. Consider all of this as a general guideline, not something written in stone.