“Mmmmm”! This is a sound you may hear when talking about a Mediterranean Style diet! Full of lean proteins, vegetables, leafy greens, fruits, nuts, seeds, healthy oils and more, this diet is more than just healthy, it is delicious!

The Basics

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  • Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
  • Eat in moderation: Poultry, eggs, cheese and yogurt.
  • Eat only rarely: Red meat.
  • Don’t eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

Avoid These Unhealthy Foods

You should avoid these unhealthy foods and ingredients:

  • Added sugar: Soda, candies, ice cream, table sugar and many others.
  • Refined grains: White bread, pasta made with refined wheat, etc.
  • Trans fats: Found in margarine and various processed foods.
  • Refined oils: Soybean oil, canola oil, cottonseed oil and others.
  • Processed meat: Processed sausages, hot dogs, etc.
  • Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.