FOOD OF THE GODS

WHAT IS THE MEDITERRANEAN DIET?

• Based off of traditional Greek and Middle Eastern cooking
• Contains many heart and cholesterol friendly food choices
• Uses herbs and spices instead of salt
• Low in fat, high in flavor

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BENEFITS

• Reduces risk of heart disease
• Reduces risk of some cancers
• Even reduces risk of Parkinson's and Alzheimer's
• Can help to maintain healthy weight

HOW DO I DO IT?

WHOLE GRAINS FRUITS VEGETABLES NUTS LEGUMES HERBS SPICES ETC...

• Base each meal around these key ingredients
• Key examples include wheat and barley, rice, cous cous, tomatoes, onions olives, and squash
• Replace butter and margarine with olive oil (extra virgin is best)

FISH AND SEAFOOD

• Eat regularly (at least 2times weekly)
• Good examples include makeral tuna herring salmon and trout
• Bake broil or grill. Don't fry

POULTRY EGGS CHEESE &YOGURT

• Eat in moderation (small amounts daily)
• Use lower fat yogurts and cheeses (Greek yogurt sheep/goat milk cheese)

RED MEAT AND SWEETS

• Use sparingly (few times a month max)
• Best used as a side dish or treat

RED WINE!

• Can promote heart health in moderation
• Best kept under 5oz daily for women 10oz for men
• Do not use if you are underage or suffer from alcoholism

OPA!!

• Follow these rules when using this diet for the best results
• Enjoy the range of fabulous and healthy food the Mediterranean has to offer