International Mediterranean Diet Month: Eating the Mediterranean Way without Spending Too Much Money
May is International Mediterranean Diet Month. This traditional eating pattern of Greece, Southern Italy and Spain is both delicious AND healthy.
Key Points of the Mediterranean Way of Eating:
Large servings of vegetables are included every day.
Fruit (whatever is in season) is served for dessert.
Grains are unrefined, such as whole oats, bulgur, barley and quinoa.
Fish, beans and nuts are important protein sources.
Olive oil is used for cooking and is drizzled onto salads.
NOT included are heavily processed items (chips, fast foods, cereals, soda, etc.)
Many families have heard of the Mediterranean diet and would LOVE to try it, but think it is too expensive. Great news! There are ways to enjoy the health benefits of the Mediterranean diet
in a budget –friendly way. Money saved by NOT buying chips, cookies and soda is a PLUS!
This website is great for families who want to try the Mediterranean diet:
https://oldwayspt.org/traditional-diets/mediterranean-diet/tips-families
Lower Cost Mediterranean Foods to Try:
Proteins
Canned, wild caught salmon
Canned tuna
Canned sardines
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
Barley
100% whole grain breads
Written by: Jenny Favret, MS, RD, LDN
Nutritionist, Duke Pediatrics Healthy Lifestyles Program
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