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.
This document discusses various aspects of diet and nutrition. It covers calories and calorie sources, the importance of avoiding "empty calories" from added sugars and fats. It also discusses fat types including saturated, monounsaturated, polyunsaturated and trans fats. Additionally, it addresses cholesterol, carbohydrates, protein, sodium, and diabetes; providing definitions and recommendations for healthy intake amounts. Lastly, it provides tips for controlling sodium intake when eating out.
This document provides information about essential nutrients, MyPlate dietary guidelines, and tips for meeting nutritional recommendations. It defines macronutrients and micronutrients, and lists the six essential nutrients as protein, fats, carbohydrates, vitamins, minerals, and water. It then discusses each of the MyPlate food groups (fruits and vegetables, grains, protein, dairy), recommended portions, and tips for including more of these foods. It also briefly covers fats and oils, snack recommendations, common diet types, and references additional nutritional resources.
"Diabetes is not a life sentence to a rigid meal plan that deprives you of all the foods you love...The concept of a 'diabetes diet' is mostl myth. The best diet for aperson with diaetes is the same healthy diet that's best for everyone." dLife
The document outlines the CINDI Healthy Food Pyramid which provides guidance on daily intake amounts for various food groups including fruits, vegetables, grains, proteins, dairy, and oils. It also discusses recommended nutrients, serving sizes, tips for healthy choices within each food group, and general dietary guidelines.
The document discusses the key components of a healthy eating pyramid, including whole grains, healthy fats and oils, vegetables and fruits, nuts seeds beans and tofu, fish poultry and eggs, milk calcium and vitamin D, foods to use sparingly, multivitamins, and alternatives. It provides details on the health benefits of these foods and recommends including a variety of whole foods while limiting refined grains, red meat, sugary drinks and sweets. Overall, the document promotes balancing nutrition from different food groups and considering both macronutrients and micronutrients for optimal health.
The document provides information on healthy eating and lunchbox ideas based on the five food groups: breads and grains; fruits and vegetables; milk and dairy; meat, fish, and alternatives; and fats and sugars. It emphasizes eating plenty of whole grains, fruits and vegetables (aiming for 5 servings per day), low-fat dairy, and lean proteins while limiting sugary and fatty foods. Specific lunchbox recommendations include whole grain breads, fresh fruits and veggies, yogurt, cheese, boiled eggs, hummus, and water or milk to drink.
This document provides information about the 5 different kinds of food groups: grains, fruits, vegetables, dairy, and proteins. It discusses examples of foods that fall into each group and highlights some of the key nutrients and health benefits associated with each food group. The document also includes tips for maintaining a healthy diet and lifestyle as a child or teenager, such as eating breakfast, consuming calcium-rich foods and snacks, and exercising regularly.
This document discusses various aspects of diet and nutrition. It covers calories and calorie sources, the importance of avoiding "empty calories" from added sugars and fats. It also discusses fat types including saturated, monounsaturated, polyunsaturated and trans fats. Additionally, it addresses cholesterol, carbohydrates, protein, sodium, and diabetes; providing definitions and recommendations for healthy intake amounts. Lastly, it provides tips for controlling sodium intake when eating out.
This document provides information about essential nutrients, MyPlate dietary guidelines, and tips for meeting nutritional recommendations. It defines macronutrients and micronutrients, and lists the six essential nutrients as protein, fats, carbohydrates, vitamins, minerals, and water. It then discusses each of the MyPlate food groups (fruits and vegetables, grains, protein, dairy), recommended portions, and tips for including more of these foods. It also briefly covers fats and oils, snack recommendations, common diet types, and references additional nutritional resources.
"Diabetes is not a life sentence to a rigid meal plan that deprives you of all the foods you love...The concept of a 'diabetes diet' is mostl myth. The best diet for aperson with diaetes is the same healthy diet that's best for everyone." dLife
The document outlines the CINDI Healthy Food Pyramid which provides guidance on daily intake amounts for various food groups including fruits, vegetables, grains, proteins, dairy, and oils. It also discusses recommended nutrients, serving sizes, tips for healthy choices within each food group, and general dietary guidelines.
The document discusses the key components of a healthy eating pyramid, including whole grains, healthy fats and oils, vegetables and fruits, nuts seeds beans and tofu, fish poultry and eggs, milk calcium and vitamin D, foods to use sparingly, multivitamins, and alternatives. It provides details on the health benefits of these foods and recommends including a variety of whole foods while limiting refined grains, red meat, sugary drinks and sweets. Overall, the document promotes balancing nutrition from different food groups and considering both macronutrients and micronutrients for optimal health.
The document provides information on healthy eating and lunchbox ideas based on the five food groups: breads and grains; fruits and vegetables; milk and dairy; meat, fish, and alternatives; and fats and sugars. It emphasizes eating plenty of whole grains, fruits and vegetables (aiming for 5 servings per day), low-fat dairy, and lean proteins while limiting sugary and fatty foods. Specific lunchbox recommendations include whole grain breads, fresh fruits and veggies, yogurt, cheese, boiled eggs, hummus, and water or milk to drink.
This document provides information about the 5 different kinds of food groups: grains, fruits, vegetables, dairy, and proteins. It discusses examples of foods that fall into each group and highlights some of the key nutrients and health benefits associated with each food group. The document also includes tips for maintaining a healthy diet and lifestyle as a child or teenager, such as eating breakfast, consuming calcium-rich foods and snacks, and exercising regularly.
This document provides information on nutritional management of diabetes. It discusses carbohydrates, proteins, fats, and functional foods that are helpful for diabetes. Carbohydrates like starches and fibers are an important source of energy but intake must be monitored. Protein is important for tissue repair and should make up 20-25% of daily intake. Both saturated and trans fats should be limited while unsaturated fats from foods like fish, nuts and oils are beneficial. Exercise, managing portions, and choosing whole grains are some tips provided for making smart food choices to manage blood sugar and diabetes.
Food supplies both nutrients and calories (energy). All calories come from only three elements: carbohydrates, fats, and proteins. Micronutrients, on the other hand, are noncaloric food factors, such as vitamins, minerals, fibers, and phytochemicals. These noncaloric nutrients are vitally important for good health. The key to optimizing your health and achieving your ideal body weight is to eat predominantly those foods that have a relatively high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins).
The document discusses the Mediterranean diet and fats. It notes that the Mediterranean diet is high in good fats like olive oil rather than low in fat overall. It emphasizes that the type of fat consumed is more important than the total amount. Specifically, the diet focuses on plant-based foods, olive oil, nuts, herbs and spices. The document also examines the science behind different types of fats and their health impacts, highlighting the benefits of monounsaturated and polyunsaturated fats like those from olive oil versus the negatives of trans and saturated fats.
From Diabetes to Cancer and all other auto-immune diseases, there is one cause. Its leaky gut. It is caused by abuse of small intestine by modern food system and lifestyle. The “net” in your digestive tract gets damaged!
This allows unwanted proteins (like gluten), bad bacteria, toxins and undigested particles to pass into your blood stream. Then it leads systemic inflammation and an auto-immune reaction over time.
Nutrition and coronary heart disease & hypertension chris kokkolaChris Kokkola
The document discusses coronary heart disease, hypertension, and recommendations for a heart-healthy diet. It outlines symptoms of coronary heart disease such as chest pain and shortness of breath. For hypertension, high blood pressure often has no symptoms. The diet recommends 5 or more servings of fruits and vegetables, 6 or more servings of grains, and no more than 6 ounces of meat daily. It also limits saturated fats, cholesterol, and sodium. The DASH diet plan emphasizes fruits, vegetables, whole grains, fish, and low-fat dairy while limiting red meat, sugar, and sodium.
The document discusses the importance of a healthy, balanced diet for nutrition and avoiding eating disorders. It notes that a balanced diet includes fruits, vegetables, proteins and grains to provide necessary nutrients, minerals, carbohydrates, fats and proteins. It also recommends following a food pyramid model with regular meals and snacks to maintain health and avoid issues like malnutrition or obesity.
This document provides dietary recommendations for heart health from Dr. B.J. Singh. It recommends limiting saturated fats, trans fats, cholesterol, sodium and increasing fiber intake from fruits, vegetables and whole grains. Specific tips include choosing lean meats and low-fat dairy, using healthy oils, limiting processed foods and reading nutrition labels. Adequate intake of antioxidants, omega-3 fatty acids, folic acid, calcium, vitamin D and plant stanols/sterols is also advised. The overall message is that a balanced diet focusing on protective foods combined with regular exercise is important for heart health.
Staying heart healthy involves limiting sodium through processed foods, choosing whole grains, vegetables and fruits, eating leafy greens like spinach, and including low-fat dairy. It also means eating lean meat and fish, limiting fats, choosing healthy oils for cooking, and watching sugar and dessert intake. Drinking tea is a good choice as it provides hydration and antioxidants protective against heart disease.
This document provides information on controlling blood sugar levels through diet. It defines blood sugar as glucose from carbohydrate foods that fuels the body. Simple carbohydrates from refined foods cause blood sugar to spike and crash, while complex carbohydrates from whole grains, vegetables and fruits maintain steady levels due to their fiber. Balanced blood sugar brings benefits like better brain function and less cravings. The document recommends choosing complex carbohydrates, balancing meals with protein and fat, limiting processed foods, and eating regularly to control blood sugar.
This document provides information on different food groups including fruits, vegetables, dairy, grains, pulses, nuts, meat/fish/poultry, oils, and junk food. It describes the main types of foods in each group and their nutritional benefits, such as fruits being high in vitamins and fiber, vegetables containing many vitamins and minerals, and whole grains having more nutrients than refined grains. It also notes the health risks of excess salt, sugar and junk food.
All too often we hear nutrition myths. They confuse many people and result in personal choices that compromise health and increase the risk of disease. In this powerpoint, Dr Esser reviews some foundational and a few specific myths and presents compelling science to set the record straight. Enjoy and remember to keep on asking questions and learning how you can achieve your best health in 2018.
Heart health is important to lead healthy life. In todays time market is flooded with end number of products, but we need to refine our product selection. While selecting eatables use these tips to boost your heart health. Get some more information about cholesterol levels and health: http://justforhearts.org/lipid-profile/
The Mediterranean diet is a modern nutritional recommendation inspired by traditional dietary patterns from Italy, Greece, Spain, and Morocco. It is high in monounsaturated fats like olive oil, fruits and vegetables, whole grains, nuts and seeds, with dairy, fish, poultry consumed in moderation and red meat only a few times per month. Following a Mediterranean diet has been associated with numerous health benefits like reduced risk of cardiovascular disease and diabetes. While requiring careful selection of foods, it can improve health when followed in place of a more typical Western diet high in saturated fats.
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
African Heritage Diet Settingup + GrocerylistLamont Johnson
This document provides a list of ingredients to stock an African heritage kitchen. It includes various beans, whole grains, breads, seafood, herbs, spices, vegetables, fruits, nuts, seeds, oils and other staples. Keeping a variety of these items on hand allows one to always make healthy African-inspired meals.
The document discusses nutrition and current trends in the U.S. diet. It states that the average U.S. diet is too high in saturated fat, sugar, and sodium, placing Americans at risk for diseases like heart disease and diabetes. The diet is also lacking in fruit/vegetable intake and moderation. It then defines essential nutrients like macronutrients (carbs, fats, protein, water) and micronutrients (vitamins, minerals). Carbohydrates are classified as simple or complex, with simple carbs providing quick energy and complex providing sustained energy. Fiber intake is well below recommendations, increasing disease risk.
Learn about the Mediterranean diet, including its role in preventing cardiovascular disease. Find out how the Mediterranean diet can help protect and improve your health and increase your odds for a long life.
When using Metabo Pure to help flush out the pounds, it is helpful to have a healthy diet. This presentation depicts why this is important, and adds some advice as well!
The document discusses healthy eating and provides tips for incorporating more fruits and vegetables into meals through recipes and cooking methods like grilling and stir-frying. It lists popular fruits and vegetables and gives recommendations for stocking a healthy kitchen as well as guidelines from health organizations on building a balanced plate and meal. Quick recipe ideas are provided that add fruits and vegetables to dishes for added nutrition, flavor, and color.
This document provides information on nutritional management of diabetes. It discusses carbohydrates, proteins, fats, and functional foods that are helpful for diabetes. Carbohydrates like starches and fibers are an important source of energy but intake must be monitored. Protein is important for tissue repair and should make up 20-25% of daily intake. Both saturated and trans fats should be limited while unsaturated fats from foods like fish, nuts and oils are beneficial. Exercise, managing portions, and choosing whole grains are some tips provided for making smart food choices to manage blood sugar and diabetes.
Food supplies both nutrients and calories (energy). All calories come from only three elements: carbohydrates, fats, and proteins. Micronutrients, on the other hand, are noncaloric food factors, such as vitamins, minerals, fibers, and phytochemicals. These noncaloric nutrients are vitally important for good health. The key to optimizing your health and achieving your ideal body weight is to eat predominantly those foods that have a relatively high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins).
The document discusses the Mediterranean diet and fats. It notes that the Mediterranean diet is high in good fats like olive oil rather than low in fat overall. It emphasizes that the type of fat consumed is more important than the total amount. Specifically, the diet focuses on plant-based foods, olive oil, nuts, herbs and spices. The document also examines the science behind different types of fats and their health impacts, highlighting the benefits of monounsaturated and polyunsaturated fats like those from olive oil versus the negatives of trans and saturated fats.
From Diabetes to Cancer and all other auto-immune diseases, there is one cause. Its leaky gut. It is caused by abuse of small intestine by modern food system and lifestyle. The “net” in your digestive tract gets damaged!
This allows unwanted proteins (like gluten), bad bacteria, toxins and undigested particles to pass into your blood stream. Then it leads systemic inflammation and an auto-immune reaction over time.
Nutrition and coronary heart disease & hypertension chris kokkolaChris Kokkola
The document discusses coronary heart disease, hypertension, and recommendations for a heart-healthy diet. It outlines symptoms of coronary heart disease such as chest pain and shortness of breath. For hypertension, high blood pressure often has no symptoms. The diet recommends 5 or more servings of fruits and vegetables, 6 or more servings of grains, and no more than 6 ounces of meat daily. It also limits saturated fats, cholesterol, and sodium. The DASH diet plan emphasizes fruits, vegetables, whole grains, fish, and low-fat dairy while limiting red meat, sugar, and sodium.
The document discusses the importance of a healthy, balanced diet for nutrition and avoiding eating disorders. It notes that a balanced diet includes fruits, vegetables, proteins and grains to provide necessary nutrients, minerals, carbohydrates, fats and proteins. It also recommends following a food pyramid model with regular meals and snacks to maintain health and avoid issues like malnutrition or obesity.
This document provides dietary recommendations for heart health from Dr. B.J. Singh. It recommends limiting saturated fats, trans fats, cholesterol, sodium and increasing fiber intake from fruits, vegetables and whole grains. Specific tips include choosing lean meats and low-fat dairy, using healthy oils, limiting processed foods and reading nutrition labels. Adequate intake of antioxidants, omega-3 fatty acids, folic acid, calcium, vitamin D and plant stanols/sterols is also advised. The overall message is that a balanced diet focusing on protective foods combined with regular exercise is important for heart health.
Staying heart healthy involves limiting sodium through processed foods, choosing whole grains, vegetables and fruits, eating leafy greens like spinach, and including low-fat dairy. It also means eating lean meat and fish, limiting fats, choosing healthy oils for cooking, and watching sugar and dessert intake. Drinking tea is a good choice as it provides hydration and antioxidants protective against heart disease.
This document provides information on controlling blood sugar levels through diet. It defines blood sugar as glucose from carbohydrate foods that fuels the body. Simple carbohydrates from refined foods cause blood sugar to spike and crash, while complex carbohydrates from whole grains, vegetables and fruits maintain steady levels due to their fiber. Balanced blood sugar brings benefits like better brain function and less cravings. The document recommends choosing complex carbohydrates, balancing meals with protein and fat, limiting processed foods, and eating regularly to control blood sugar.
This document provides information on different food groups including fruits, vegetables, dairy, grains, pulses, nuts, meat/fish/poultry, oils, and junk food. It describes the main types of foods in each group and their nutritional benefits, such as fruits being high in vitamins and fiber, vegetables containing many vitamins and minerals, and whole grains having more nutrients than refined grains. It also notes the health risks of excess salt, sugar and junk food.
All too often we hear nutrition myths. They confuse many people and result in personal choices that compromise health and increase the risk of disease. In this powerpoint, Dr Esser reviews some foundational and a few specific myths and presents compelling science to set the record straight. Enjoy and remember to keep on asking questions and learning how you can achieve your best health in 2018.
Heart health is important to lead healthy life. In todays time market is flooded with end number of products, but we need to refine our product selection. While selecting eatables use these tips to boost your heart health. Get some more information about cholesterol levels and health: http://justforhearts.org/lipid-profile/
The Mediterranean diet is a modern nutritional recommendation inspired by traditional dietary patterns from Italy, Greece, Spain, and Morocco. It is high in monounsaturated fats like olive oil, fruits and vegetables, whole grains, nuts and seeds, with dairy, fish, poultry consumed in moderation and red meat only a few times per month. Following a Mediterranean diet has been associated with numerous health benefits like reduced risk of cardiovascular disease and diabetes. While requiring careful selection of foods, it can improve health when followed in place of a more typical Western diet high in saturated fats.
Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days.
GENERAL HEALTHY EATING TIPS
•Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR.
•Avoid one bite meals as mid time snacks
•Include negative calorie foods
Include foods rich in antioxidants, phyto-chemicals
•Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds
•Include high biological value protein – soybean, tofu, mushrooms, skim milk powder
Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta
•Add oat bran, wheat bran to boost fiber intake
•Include wheat germ to boost vitamin E intake
(www.youndietplans.com)
African Heritage Diet Settingup + GrocerylistLamont Johnson
This document provides a list of ingredients to stock an African heritage kitchen. It includes various beans, whole grains, breads, seafood, herbs, spices, vegetables, fruits, nuts, seeds, oils and other staples. Keeping a variety of these items on hand allows one to always make healthy African-inspired meals.
The document discusses nutrition and current trends in the U.S. diet. It states that the average U.S. diet is too high in saturated fat, sugar, and sodium, placing Americans at risk for diseases like heart disease and diabetes. The diet is also lacking in fruit/vegetable intake and moderation. It then defines essential nutrients like macronutrients (carbs, fats, protein, water) and micronutrients (vitamins, minerals). Carbohydrates are classified as simple or complex, with simple carbs providing quick energy and complex providing sustained energy. Fiber intake is well below recommendations, increasing disease risk.
Learn about the Mediterranean diet, including its role in preventing cardiovascular disease. Find out how the Mediterranean diet can help protect and improve your health and increase your odds for a long life.
When using Metabo Pure to help flush out the pounds, it is helpful to have a healthy diet. This presentation depicts why this is important, and adds some advice as well!
The document discusses healthy eating and provides tips for incorporating more fruits and vegetables into meals through recipes and cooking methods like grilling and stir-frying. It lists popular fruits and vegetables and gives recommendations for stocking a healthy kitchen as well as guidelines from health organizations on building a balanced plate and meal. Quick recipe ideas are provided that add fruits and vegetables to dishes for added nutrition, flavor, and color.
This document provides many tips for nutrition, weight loss, and healthy living. Some of the key tips include drinking water, eating plenty of fruits and vegetables, controlling portions, exercising regularly, eating whole grains instead of processed foods, and making lifestyle changes instead of going on short-term diets. The document emphasizes making healthy choices you can sustain for life.
This powerpoint provides "Choose My Plate" informative slides and student activities. Note- The information in this lesson will require multiple days to cover. Please review the materials in advance and decide which activities you would like to include. Computer lab or cart access is required for many of the projects and activities.
This document provides an eating plan and guidelines to maximize results from a Teatoxy detox program. It recommends drinking water and herbal teas while avoiding sugar, dairy, processed foods, alcohol, and caffeine. It suggests eating plenty of vegetables, fruits, beans, nuts, seeds, lean proteins and healthy fats. Sample meals are provided, such as oatmeal for breakfast, quinoa salad for lunch, and stir fried vegetables and brown rice for dinner. Snacks include vegetable sticks and hummus. The goal is to cleanse and detoxify the body through diet and herbal tea.
Nutrition Guidelines for Healthy Weight & Breast Cancer 2015Alistar D'Souza
This document provides nutrition guidelines and tips for healthy eating and weight management for women with breast cancer. It discusses choosing whole foods from all food groups, focusing on portion size and balance, choosing healthy fats and snacks, reading nutrition labels, and being active. The key messages are to make gradual healthy changes, accept your body, enjoy meals with family and friends, and consult your dietitian with any questions.
The document discusses nutrition and healthy eating. It provides information on key nutrients, calories, food groups, and the food pyramid. The main points are:
1) The document defines important nutrition terms and concepts like nutrients, calories, macronutrients, and the food pyramid. It explains the six essential nutrients and calories in fat, carbs and protein.
2) The food pyramid is presented as a guide for healthy eating, emphasizing whole grains, fruits and vegetables, lean proteins and low-fat dairy.
3) Healthy meal planning, calorie counting and balancing food and exercise are important for wellness. Reading nutrition labels can help identify calories, sugars and fats in food.
The healthy and wealthy life needs continuous with the best nutrition, get better health with regularly exercises. Following the action and visiting the website getting you own fortune.
This document provides information about the USDA's MyPlate food guidance system. It begins with an overview of MyPlate and how it replaced MyPyramid as the major nutrition icon used by the USDA. It then discusses the differences between MyPlate and previous food guide models. The majority of the document describes each component of MyPlate in detail, including fruits, vegetables, grains, proteins, dairy, and oils. It provides examples of foods that fall into each category and notes the health benefits and key nutrients found in each food group. The document concludes with messages about balancing calories and reducing saturated fats, added sugars, trans fats, and sodium.
This document provides information and tips for combating fatigue during cancer treatment. It discusses how fatigue is a common side effect of treatment and the importance of getting adequate rest and fluids. Maintaining good nutrition is also emphasized, with recommendations to eat balanced meals with protein, fat, and fiber at each meal. Specific foods that aid hydration and provide nutrients are highlighted. Easy recipes like sheet pan fajitas and curried chicken skillet are also included to provide nourishing yet simple options.
This document provides information on healthy eating guidelines, nutrition recommendations, and tips for making better food choices. It discusses USDA and federal guidelines on topics like serving sizes, whole foods versus processed foods, sugars in diets, and food substitutions. Ten tips for healthy eating are outlined that emphasize balanced meals, reading labels, planning, sleep, and enjoying high quality foods. Various whole food options and substitutions for lowering calories and sugars are also presented.
This document summarizes the USDA Food Pyramid and provides guidance on healthy eating. It explains the six main food groups: fruits, vegetables, grains, proteins, dairy, and oils. For each group, it lists examples of foods that fall within that group and recommends daily servings. It emphasizes making smart choices from a variety of foods, limiting fats and sweets, staying physically active, and keeping a food diary to work towards a balanced diet and healthy lifestyle.
This document summarizes the USDA Food Pyramid and provides guidance on healthy eating. It explains the six main food groups: fruits, vegetables, grains, proteins, dairy, and oils. For each group, it lists examples of foods that fall within that group and recommended daily servings. It emphasizes making smart choices from a variety of foods, limiting fats and sweets, staying physically active, and maintaining a healthy diet and lifestyle for overall well-being.
This document provides dietary guidelines based on a Paleo/Zone nutrition approach. It recommends basing one's diet on vegetables, lean meats, nuts and seeds, and little starch or sugar. Specific foods to emphasize include proteins, monounsaturated fats like olive oil, and low-glycemic carbohydrates. High-glycemic and processed foods are best avoided due to their effects on blood sugar and insulin levels. Sample meals, snacks and a shopping list are provided. The document also shares a personal experience following this diet and training plan for six months to complete a half Ironman triathlon in under five hours.
The document promotes a weight loss program called the Diet Secret that focuses on reducing sugar intake and replacing it with more nutritious foods. It claims participants can expect to lose weight, inches, and body fat while increasing their energy levels and improving overall health. Testimonials are provided of people who lost significant amounts of weight on the program. The program involves following nutritional supplements and an eating plan focused on whole foods and limiting sugar and carbohydrates.
The document promotes a weight loss program called the Diet Secret that focuses on reducing sugar intake and increasing essential fatty acid supplements. It claims the program helps users lose weight, inches, and body fat while boosting energy through a simple eating plan and nutritional supplements. Testimonials from past clients show significant weight loss results from following the three step program.
Choose My Plate and Dietary Guidelines provides recommendations for healthy eating and physical activity. It recommends making half your plate fruits and vegetables, switching to low-fat dairy, making at least half your grains whole, varying protein choices, and cutting back on foods high in solid fats, added sugars and salt. The guidelines also suggest eating the right amount of calories based on your needs and being physically active for at least 150 minutes per week. Key recommendations include balancing calories and nutrients, reducing sodium and refined grains, and increasing vegetables, fruits, whole grains and seafood.
Food Plan Diagram that promotes the Plant Kingdom for the foundation of a healthy diet. Animal products are used sparingly. Grains are limited and fruits are encouraged, especially while in season. Members of the LDS church will recognize that this food plan is consistent with the Word of Wisdom.
2. 2
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
3. 3
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.
7. 7
Eat seafood
twice a week.
4
For brain and heart health,
enjoy tuna, herring, salmon,
shellfish and other fish.
8 Simple Steps for Good Health
8. 8
Cook a vegetarian
meal once a week.5
When one night feels
comfortable, try two.
8 Simple Steps for Good Health
9. 9
Use good fats.6
Think extra-virgin olive oil,
nuts, seeds, peanuts,
avocados and more.
8 Simple Steps for Good Health
10. 7
10
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
11. 11
For dessert,
eat fresh fruit.
8
Save sweets for a rare treat
or special occasion.
8 Simple Steps for Good Health
12. 12
Look for ways to be active.
Dance. Walk. Swim. Bike. Garden. Hike.
More than just Good Food...
13. 13
Spend time with family and friends.
Share your food, spiced with conversation.
More than just Good Food...
14. 14
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
15
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
16
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
17
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
18
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
19
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
20
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
21
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.
22
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.
23
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.
24
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.
25
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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
29. 29
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