BCF FAMILY

OPENING HOURS

Monday-Thursday 6:00pm-8:00pm

​Saturday-Sunday 1:00pm-3:00pm

Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

Contact Us

Rachel Fleming

rachel.n.fleming@duke.edu

Tel: 919-681-1203

BCF TEENS

OPENING HOURS

Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

  • Jenny Favret, RD

Eating the Mediterranean Way... Without Spending Too Much Money


Photo courtesy of pablobuffer.com

Who HASN’T heard of the “Mediterranean Diet”?! This traditional way of eating in the countries of Greece, Southern Italy and Spain is not only delicious but is often referred to as the “gold standard” of healthy eating.

SOME of the Key Points of the Mediterranean Way of Eating:

  • Generous servings of vegetables are included every day.

  • Seasonal fruit is served for dessert.

  • Grains are unrefined such as whole oats and barley.

  • Fish, beans and nuts are important protein sources.

  • Olive oil is used for cooking and is also drizzled on salads.

  • Heavily processed items such as chips, fast foods, sugary cereals and soda are ABSENT!

Many families would LOVE to try the Mediterranean diet but have heard that it can be expensive. Good news!! It is possible to enjoy the health benefits of this eating style in a more budget –friendly way. Money saved by NOT buying chips, cookies and soda is a PLUS!!

Check out this website for families who want to try out the Mediterranean diet

https://oldwayspt.org/traditional-diets/mediterranean-diet/tips-families

Lower Cost Mediterranean Options to Try:

Proteins

  • Canned, wild caught salmon

  • Canned tuna

  • Frozen cod, Pollock

  • Dry, frozen or canned beans (kidney beans, garbanzo beans, lentils or cannellini beans)

  • Bulk bags of almonds

Vegetables

Fresh:

  • Cabbage (white and red)

  • Bags of whole carrots

  • Zucchini

  • Kale

  • Parsley

Frozen:

  • Collard greens

  • Spinach

  • Cauliflower

Canned (choose those with LESS than 300 mg sodium per serving)

  • Tomatoes

  • Beets

Fruit

Fresh:

  • bulk bags of apples and whatever is in season at the time

Frozen:

  • store brand berries (WITHOUT added sugar)

Whole Grains

  • Whole oats

  • Whole grain pasta


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