Mediterranean lifestyle is a healthy lifestyle to follow. We have compiled fact and information for you to go through. Find out the details from the experts from the olive tap.

1. A Delicious, Satisfying Way to Eat
All About The

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It’s a healthy way to
eat and live for the rest
of your life.
Not at all like
those fad diets
you’ve tried.
The Mediterranean Lifestyle

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The Mediterranean Diet...
... is based on traditional foods
from countries
that surround the
Mediterranean Sea.
But you can enjoy it with
delicious, fresh, affordable
foods from your local
supermarket.

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Eat lots of
vegetables.
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Can you fill half your plate
with them at lunch and
dinner?
8 Simple Steps for Good Health

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Change the way
you think about
meat.
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Enjoy small amounts
as a garnish for flavor.
8 Simple Steps for Good Health

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Enjoy some dairy
products.
Greek or regular yogurt and
a variety of traditional
cheeses are great.
8 Simple Steps for Good Health
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Eat seafood
twice a week.
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For brain and heart health,
enjoy tuna, herring, salmon,
shellfish and other fish.
8 Simple Steps for Good Health

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Cook a vegetarian
meal once a week.5
When one night feels
comfortable, try two.
8 Simple Steps for Good Health

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Use good fats.6
Think extra-virgin olive oil,
nuts, seeds, peanuts,
avocados and more.
8 Simple Steps for Good Health

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Switch to
whole grains.
The fuller, nuttier taste of
whole grains and their extra
fiber can help keep you full
for hours.
8 Simple Steps for Good Health

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For dessert,
eat fresh fruit.
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Save sweets for a rare treat
or special occasion.
8 Simple Steps for Good Health

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Look for ways to be active.
Dance. Walk. Swim. Bike. Garden. Hike.
More than just Good Food...

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Spend time with family and friends.
Share your food, spiced with conversation.
More than just Good Food...

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Mediterranean Diet Pyramid
Meats & Sweets
Less often
Poultry, Eggs, Cheese and Yogurt
Moderate portions, daily to weekly
Fish and Seafood
Often, at least twice a week
Fruits, Vegetables,
Grains (mostly whole),
Olive oil, Beans, Nuts,
Legumes, Seeds, Herbs
and Spices
Base every meal
on these foods
Wine
in moderation
Drink water
Be physically active;
Enjoy meals with others

15. Be creative! Eat a variety of
fresh, frozen, and canned
vegetables every day.
These are just a few examples.
All vegetables are good!
Spinach
Red & green peppers
Carrots
Eggplant
Tomatoes - canned, fresh, sun-dried
Artichokes
Onions
Zucchini
Broccoli
Potatoes
Mushrooms
Squash
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vegetables

16. Grains
mostly whole
Choose whole grain options
whenever possible. The benefits
are huge!
Enjoy plenty of intact grains and
pasta especially.
Bread
Pita bread
Rolled oats
Bulgur
Couscous
Pasta, any shape /size
Polenta from whole cornmeal
Rice – try brown, black red
Farro, spelt and other grains
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17. Olive Oil
Olive oil is the principal fat of
the Mediterranean Diet.
Look for other healthy fats and
oils, too, like these below.
Other healthy fats
Avocados
Olives
Nuts
Fish
Healthy oils
Extra-virgin olive oil
Canola oil
Walnut oil
Avocado oil
Flax oil
Grapeseed oil
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18. Beans,
Seeds, Nuts
Try as many varieties of beans,
seeds and nuts as possible!
Seeds
Sunflower
Flax
Chia
Nuts
Almonds, Walnuts
Pecans, Pinenuts
Peanuts, Pistachios
Beans
Hummus
Green beans
Canned & dried beans
• Cannellini, Pinto
• Chickpeas, Black
• Lentils, Soybeans
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19. Fruits
Fresh, frozen, canned or dried –
choose a variety of fruits every
day, from the examples here or
other favorites.
Tip: Choose whole fruit instead
of juice!
Apples
Oranges
Bananas
Lemons
Limes
Grapes
Mangos
Kiwis
Cherries
Peaches
Blueberries
Strawberries
Raspberries
Pomegranates
Avocados
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20. Fish &
Seafood
Omega-3 oils in fish contribute
to brain and heart health,
among other benefits.
Salmon
Tuna
Sardines
Anchovies
Calamari
Cod
Swordfish
Shrimp
Tilapia
Oysters
Clams
Mussels
Scallops
Crabs
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21. Dairy
Dairy is enjoyed in the form of
yogurt and cheese – fermented
dairy products that contribute
to good gut health.
Yogurt
• Greek
• Plain
 Low-fat milk
Halloumi
Asiago
Gorgonzola
Parmigiano-Reggiano
Provolone
Choose any cheese! We’ve list just a few.
Feta
Mozzarella
Ricotta
Pecorino
Manchego
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22. Eggs &
Poultry
Eggs are considered the “ideal
protein” – and have a long history
in the Mediterranean Diet.
 Eggs provide protein; vitamins A,
D, and E; and minerals
 Poultry is a lean protein source.
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23. Once-in-a-
while foods
Greater health benefits are linked
to eating less of these “once-in-a-
while” foods.
 Red meat. Eat in small amounts
as a garnish to dishes. Choose lean
protein sources such as beans,
seafood, eggs and poultry instead.
 Sweets. Save sweets for
special occasions; enjoy
fruit for dessert most
days.
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24. Water
Make water your normal go-to
drink at most meals and
throughout the day.
 Tea, herb tea, and coffee (in
moderate amounts) can also be
good beverage choices.
 Add a squeeze of fruit juice to your
water for extra flavor.
 An overall healthy diet
provides added fluids
from the fruits and
vegetables you eat.
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25. Wine
Studies show health benefits from
moderate wine consumption, for
those who drink.
 Up to 1 glass a day for women (5
oz. total)
 Up to 2 glasses a day for men (10
oz. total)
 100% grape juice offers
some of the same
benefits for those who
don’t drink.
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Many Health Benefits
Scientific evidence shows the Med Diet helps:
• Reach weight loss or management goals
• Lower your risk of heart disease and
high blood pressure
• Fight certain cancers and chronic diseases
• Reduce asthma
• Avoid diabetes; manage blood sugar
• Resist depression
• Nurture healthier babies

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Mediterranean Diet Swaps
Instead of....
Mayonnaise on your sandwich
Butter on your toast
Meat in pasta sauce
Chocolate cake
A bagel with jam
Choose....
Hummus
Olive oil or nut butter
More vegetables!
Baked pear & yogurt sauce
Oatmeal with berries or
Greek yogurt with granola

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For more on the Med Diet...
Oldways & the Mediterranean Foods Alliance offer:
• delicious, easy recipes and menu planners
• bi-weekly Fresh Fridays e-newsletter
• the latest scientific research
• resources for consumers & health professionals
visit www.theolivetap.com

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about The Olive Tap
We offer an expansive variety of award-winning extra
virgin and flavored olive oils from artisan and small batch
producers worldwide, as well as authentic, aged balsamic
vinegar of Modena, gourmet food products, seasonings
and spices, and culinary accessories
Founded in 2006 by Rick Petrocelly, The Olive Tap is
known for exceptional quality, authentic flavors,
experienced and trained culinary tasting consultants and
unparalleled customer service.

30. Store Location:
240 Robert Parker Coffin Rd
Long Grove, Illinois
Call +1 847-478-8741
Website: www.TheOliveTap.com