I use most of these ingredients on a daily basis, they are not only good, but GOOD FOR YOU. If you are looking to go on a “diet” or looking for a healthy change in your meals, The Mediterranean Diet (TM)  is a great option.


High in fiber, healthy monounsaturated fats, magnesium, folate, and vitamin E

Eat on salads, as a dip, or out of the shell with a spoon


Packed with fiber and B vitamins Lowers cholesterol

Eat for breakfast, in soups, stews, and risottos


A great source of protein and fiber

Eat often, in place of red meat


A potent source of vitamin C, potassium, and polyphenols

To get the most health benefits, let garlic sit for 20 minutes after cutting, before you cook with it


Filled with healthy monounsaturated fats, vitamin E, and antioxidants

A potent anti-inflammatory ! Choose “extra-virgin” olive oil


Packed with protein, fiber, and heart healthy fats

Stick to about a handful a day since they are high in calories


A great source of heart healthy omega- 3 fatty acids

Aim for 2 to 3 three-ounce servings a week


Packed with protein and isoflavones

Contains powerful antioxidants

Choose foods like soy milk, tofu, soy burgers, and edamame


Contains lycopene, a potent antioxidant, and vitamin C

Stimulates immune function

Helps fight many chronic diseases

Opt for cooked tomatoes often since they have high levels of antioxidants


Contains powerful antioxidants from the grape skins and seeds

Shown to increase your good HDL cholesterol

Helps prevent stroke ! Drink wine in moderation. This means

up to one glass a day for women (5 oz. total) and up to two glasses a day for men (10 oz. total)

Choose 100% grape juice if you don’t drink wine


A protein powerhouse

Protects and strengthens bones

Has beneficial bacteria important for digestive health

© 2008, The Mediterranean Foods Alliance / Oldways Preservation & Exchange Trust. For more information on the Med Diet, visit http://www.mediterraneanmark.org.