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eating the Med Way
The Mediterranean-style eating pattern incorporates the basics of healthy eatingthat are traditionally
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practiced in countries that border the Mediterranean Sea.
Get at least five servings of fruits and
vegetables per day. Choose a variety of
colors and eat more of the dark green, leafy
vegetables such as collards, kale, spinach, and
turnip greens.
Choose at least three ounces of nuts and
seeds per week, while keeping within your
calorie budget. Avoid candied, honey-roasted
and heavily salted nuts and seeds.
Eat primarily plant-based foods. Replace red
meat with plant-based proteins, such as beans
and legumes often.
Choose olive oil. Replace solid fats
(e.g., butter and margarine) and other oils with
olive oil. Use olive oil for cooking, in dressings
and marinades. Aim to consume at least 4
tablespoons per day, while keeping within your
calorie budget.
Eat seafood at least three times per week.
Include fatty fish, such as mackerel and salmon.
Avoid fried fish. Eat white-meat poultry, such as
turkey and chicken, at least twice a week.
Be physically active with family and friends.
Aim to be moderately physically active
(e.g., brisk walking) at least 150 minutes per
week or 30 minutes per day.
Choose whole grain foods such as oatmeal,
quinoa, brown rice, and popcorn. When
choosing bread and pasta, look for “whole”
in the first ingredient on the ingredient list
(e.g., “whole grain wheat”).
Use herbs and spices instead of salt to flavor
foods. Sofrito is often used.
Sofrito: A sauce made from tomato, garlic,
onion or leeks sauteed in olive oil and
is often used in Mediterranean cooking
(recipe on website).
Drink red wine, in moderation (optional*)— no
more than five ounces of wine/day for women
of all ages and men older than 65 and no more
than 10 ounces of wine/day for younger men.
‘Consuming alcohol is not recommended if you have a personal or family history of alcohol abuse, or if you have heart or liver disease.
NC Department of Health and Human Services • Division of Public Health * www.publichealth.nc.gov • NCDHHS is an equal opportunity employer and provider.
XXXX copies of this public document were printed at a cost of $XXXX or $XXXX each. •
2/20
I
HEALTHY EATING
MADE Delicious
Eating like those who live in the Mediterranean region
Eating the Mediterranean
way is not only healthy, it
is delicious and satisfying.
Foods that you once
thought of as too high in
fat or unhealthy, including
nuts, olive oil, olives, and
whole grains, become an
everyday part of your diet.
MED MEDS
for BETTER HEALTH
medinsteadofmeds.com
has been shown to promote health and decrease risk
of many chronic diseases.
NC DEPARTMENT OF
HEALTH AND
HUMAN SERVICES
Division of Public Health
NC STATE UNIVERSITY
IN SUPPORT OF EAT SMART.
MOVE MORE NORTH CAROLINA
Eat ♦
Smart'S
Move
More
medinsteadofmeds. com