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Fresh Vegetables

MEDITERRANEAN

The Mediterranean diet is derived from the traditional eating patterns from countries such as Italy, Spain and Greece along with others bordering the Mediterranean Sea. The diet is known to be more a style, based on healthy whole foods and eliminates many processed foods. The diet focuses on primarily on vegetables, fruit, whole grains, legumes, nuts, seeds, seafood, extra virgin olive oil and red wine. Dairy, meat and poultry is also consumed however red and processed meats are minimised.

PROPOSED BENEFITS

Provides a good source of healthy fats

Promotes healthy weight loss

High in fiber and antioxidants

Prevents many types of diseases

DEBATED CHALLENGES

Outcome may see weight gain from fats

People may experience lower iron levels

Sources of calcium may be lacking

Can be harder to maintain costs & prep

MEAT & FISH

Chicken
Seafood
Turkey
Other meats (scarcely)

Image by Max Mota

Image by Chantal Garnier

VEGETABLES

All vegetables

FRUIT

All fruit

Image by Naveed Pervaiz

Image by Waldemar Brandt

DAIRY & ALTERNATIVES

Eggs
Feta cheeses (Greek, goat, etc.)
Kefir and other fermented dairy
Ricotta
Parmesan
Yoghurt (fermented, Greek and natural)

NUTS, SEEDS & GRAINS

All nuts, seeds and whole grains

Image by Maksim Shutov

Gourmet Olive Oil

OILS

Avocado oil
Canola oil
Extra virgin olive oil (primary source)
Sesame oil

FLOURS

All flours

Image by victoria.

Image by Sharon McCutcheon

SWEETENERS

All sweeteners (scarcely)

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