Research studies suggest that a Mediterranean Diet has vast protective effects against chronic inflammation and various chronic diseases, including diabetes and cardiovascular diseases and complications. Furthermore, a Mediterranean diet can help improve metabolic and glycemic control in type 2 diabetes
If you’re looking to change your lifestyle, start small. Start incorporating little changes of the food you're consuming into your diet. We can help you start the process if you’re feeling overwhelmed by it.
Stop into our Natural Market or book a time to talk to a coach.
Foods to have
Vegetables:
Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
Organic fruit:
Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
Nuts and seeds:
Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
Legumes:
Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
Tubers:
Potatoes, sweet potatoes, turnips, yams, etc.
Non-GMO whole grains:
Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, and whole grain bread and al dente pasta.
Fish and seafood:
Wild salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
Poultry in moderation:
Pastured chicken, duck, turkey, etc.
Eggs in moderation:
Chicken, quail, and duck eggs.
Dairy in moderation:
Cheese, yogurt, plain Greek yogurt, etc.
Herbs and spices:
Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
Healthy fats:
Extra virgin olive oil, olives, avocados and avocado oil, and walnut oil.
Grass-fed red meat:
2 to 4 times per month.
Our Clients have access to thousands of recipes that incorporate the best foods to have on the Mediterranean diet!
Food to Avoid
Added sugar:
Soda, candies, ice cream, table sugar, etc.
Refined grains:
White bread, pasta made with refined wheat, etc.
Trans fats:
Found in margarine and various processed foods.
Refined oils and GMOs:
Soybean oil, canola oil, cottonseed oil, etc.
Processed meat:
Processed sausages, hot dogs, cold cuts, etc.
Highly processed foods:
Everything labelled “low-fat” or “diet” or looks like it was made in a factory.
If you’re overwhelmed with how to take these out of your diet, or you family’s diet, we can help
Ingredients to Limit
One of the most important things you can do for your health and the health of your family is to read ingredient labels. Below is a list of ingredients you want to avoid when choosing products in the grocery store.
These ingredients are the guidelines that we use when we look at what products to bring into our markets. We make sure to only bring in the best possible products with the best possible ingredients.
- Artificial Colors
- Artificial Flavors
- Aspartame (Sweetener)
- Autolyzed Yeast
- BHA (Preservative)
- BHT (Preservative)
- Canola Oil
- Corn Syrup
- Dextrose (Sweetener)
- Enriched or bleached ingredients
- High Fructose Corn Syrup, Glucose/Fructose
- Hydrogenated Oil
- Hydrolyzed Vegetable Protein
- MSG
- Nitrates
- Phosphoric acid (normally found in carbonated drinks)
- Polysorbate 80, Polysorbate 40
- Sodium Benzoate
- Sorbitol (Sweetener)
- Soybean Extract (MSG in disguise)
- Soybean Oil
- Splenda (Sweetener)
- Sucrose (Sweetener)
- Sugar
- Sulphite
- TBHQ (Preservative)
- Vanillin (not to be confused with Vanilla)
- Vegetable Oil
The last thing to remember is the environment when it comes to the Mediterranean lifestyle.
Buying food that is in sustainable packaging, that can be recycled or composted are always best to choose. Also making sure that any animal products are raised humanely and sustainably.
Click here to find out more about our standards here at Simply For Life