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Learn more about it and get meal-planning and shopping tips below.  \nShop the Mediterranean Way A Mediterranean eating style is easy and affordable to follow with foods from your local supermarket. Here’s what to look for when you shop:  \n▶ Look for a wide variety of colorful fruits and vegetables. Fresh, frozen, canned, and dried versions and 100% juices all count.  \n▶ Pick out mostly whole-grain types of cereals, breads, pasta, and rice. Experiment with different grains like whole-wheat couscous, bulgur, and farro.  \n~~ ~~▶ Choose seafood that’s rich in omega-3 fatty acids, such as salmon, trout, sardines, tuna, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel. Canned and frozen fish are fine—look for options that are lower in sodium.  \n▶ Opt for low-fat or fat-free Greek or regular yogurt or cheese. To limit added sugars, buy plain yogurt and sweeten it with fruit or a touch of honey. Choose flavorful cheeses (such as Greek feta, Italian Parmesan, or Spanish manchego) so that a little goes a long way.  \nTAKE THE SALAD BAR SHORT CUT  \nFor speedier meal prep, visit the supermarket salad bar for ready-to-use ingredients like precut fruits and vegetables, garbanzo beans and kidney beans, marinated artichokes, olives, roasted red peppers, unsalted nuts, and seeds.  \n▶ Add protein sources like beans, seafood, eggs, and poultry. Buy red meat less often—it’s eaten only in small amounts or used as a garnish as part of the Mediterranean diet.  \n▶ Pick olive oil and other foods that contain healthy fats, such as avocados, olives, nuts, and seeds.  \nHEALTHY MEAL PLANNING AND SHOPPING Copyright © 2020 Academy of Nutrition and Dietetics. This handout may be reproduced for education purposes.  \nMEDITERRANEAN STYLE MEAL PLANNING  \nMEDITERRANEAN-STYLE EATING Q&A  \nWhat is the  \nMediterranean diet?  \nIt’s a healthful and delicious way to eat based on the traditional cuisine of countries bordering the Mediterranean Sea. It’s not a restrictive “diet”in the traditional sense.  \nWhat are the health benefits of Mediterranean eating?  \nThis style of eating may help promote a healthy body weight and may reduce the risk for heart disease, type 2 diabetes, and certain cancers. It provides plenty of beneficial antioxidants, dietary fiber, and healthy fats, including omega-3s.  \nWhich foods are included in the Mediterranean diet?  \nThe Mediterranean diet emphasizes plant-based foods (such as fruits, vegetables, whole grains, and beans) and healthy fats from foods like nuts, seeds, avocados, and olive oil. It also includes seafood, moderate amounts of low-fat or fat-free yogurt and cheese, and smaller amounts of meats and sweets.  \nWhat else is important for good health?  \nPeople from Mediterranean countries follow certain lifestyle habits that may contribute to the eating plan’s healthful effects. They cook more meals at home, share relaxing meals with family and friends, and may drink a glass of wine with dinner. They also drink lots of water throughout the day and tend to be physically active.  \nMediterranean Meal Prep Try these ideas for colorful and appealing mealsand snacks:  \n▶ Start the day with cooked bulgur (cracked wheat) topped with plain low-fat Greek yogurt, pistachios, and chopped dried dates.  \n▶ Enjoy a vegetarian meal at least 1 time each week. Consider a hearty lentil stew or minestrone soup brimming with beans and vegetables.  \n▶ Serve seafood at least 2 times a week. Bake salmon and top with chopped fresh dill or toss canned sardines and chopped veggies into an arugula salad.  \n▶ Snack on small portions of dried apricots and walnuts or almond butter and raisins on whole-grain crackers.  \n▶ Lunch on a frittata—a flat, Italian-style omelet that you can load with veggies.  \n▶ Dip whole-wheat pita or raw veggies into hummus (garbanzo bean dip), baba ghanoush (eggplant dip), ortzatziki (","cbCaivgOafRzzFZv","https://ap.wps.com/l/cbCaivgOafRzzFZv","pdf",61333,"English","# Shop the Mediterranean Way\n# Take the Salad Bar Short Cut\n# Healthy Meal Planning and Shopping\n# Mediterranean-Style Eating Q&A\n# Mediterranean Meal Prep","[{\"question\":\"What is the Mediterranean diet and is it restrictive?\",\"answer\":\"It is a healthful eating style based on traditional cuisine of countries bordering the Mediterranean Sea. It is not a restrictive “diet” in the traditional sense.\"},{\"question\":\"Which foods are emphasized in Mediterranean eating?\",\"answer\":\"The diet emphasizes plant-based foods like fruits, vegetables, whole grains, and beans, plus healthy fats from nuts, seeds, avocados, and olive oil. It also includes seafood, moderate yogurt and cheese, and smaller amounts of meats and sweets.\"},{\"question\":\"What shopping and meal-prep shortcuts are suggested?\",\"answer\":\"Look for a wide variety of fresh, frozen, canned, and dried fruits and vegetables, and choose mostly whole-grain cereals, breads, pasta, and rice. For speedier prep, use the supermarket salad bar for ready-to-use ingredients such as precut produce, beans, marinated artichokes, olives, roasted red peppers, nuts, and seeds.\"}]","Mediterranean Style Meal Planning - Learn Mediterranean Meal Planning and Shopping Tips | PDF",1790575752]