What is it?
The Mediterranean Diet is based on the way people living in the Mediterranean haven eaten and lived for hundreds and years. People generally focus on eating whole, real foods and on avoiding extra sugar and processed foods. This lifestyle also promotes healthy physical activity, spending times with friends, and reducing stress.
This way of eating has been scientifically shown to promote weight loss and to prevent a host of diseases such as cancer, heart disease, and Alzheimer’s. It’s been called, “the healthiest diet in the world” for FOUR years in a row!
The Ideal Plate is made of:
Eat all the time: Vegetables, fruits, fish, seafood, beans, legumes, nuts, seeds, whole grains, healthy fats, extra virgin olive oil, egg whites
Eat occasionally: Whole eggs, dairy, chicken, turkey
Eat rarely: Red meat
Avoid entirely: Added sugars, artificial sweeteners, highly processed foods, processed meats, trans fats, white bread/ white pasta.
Drink all the time: Water, bubbly water, water with lemon or lime, black coffee, unsweetened tea
Drink occasionally: Nut milk, dairy milk, wine
Drink rarely: 100% fruit juice
Avoid entirely: Soda, sugar-sweetened drinks, artificially sweetened drinks
What do you do to follow this Lifestyle?
Do these things all the time: eat with others, spend time in nature, engage in healthy physical activity like walking, cultivate relationships with friends and family
Reduce or eliminate these things: emotional eating, all day snacking, unhealthy stress
Vegetables: Spinach, kale, broccoli, cauliflower, carrots, cucumbers, tomatoes, eggplant, zucchini, sweet potatoes, potatoes, pumpkin, beets, etc
Fruits: Berries, bananas, apples, peaches, plums, mangos, lemons, limes, pears, mango, starfruit, etc
Seafood: Fish of all types (salmon, tilapia, tuna, etc), as well as clams, shrimp, oysters, lobster, etc
Beans: Lentils, chickpeas, black beans, navy beans, includes pasta made from 100% lentils or beans
Grains: Breads and pasta made from 100% whole grain wheat, barley, quinoa, amaranth, brown rice, etc
Eggs: Egg whites (often) and egg yolks (occasionally)
Nuts: Almonds, pistachios, cashews, walnuts, etc
Healthy Fats: Extra virgin olive oil, olives, avocados, avocado oil, coconut, nut oils, etc
Poultry (occasionally): Chicken and turkey, including ground versions and whole meat
Dairy (occasionally, if well tolerated): Cheese, yogurt, Greek yogurt, cottage cheese, etc.
Hi, I’m Ashley! I’m a Mediterranean Diet expert, a family health champion, and a Mom of 3 little people. Any day of the week, you will find me in the kitchen cooking up festive new recipes using Mediterranean Diet principles. I love breakfast for dinner, long days at the beach, the perfect glass of wine, and spontaneous adventures. Originally from Atlanta, I now fondly call Virginia my home.