Shopping List for Mediterranean Diet
Shop the perimeter of the store . That ’ s usually where the whole foods are . Always try to choose the least-processed option . Organic is best , choose organic whenever possible . Look for USDA Organic along with Non-GMO Project Verified products .
✓ Vegetables : Carrots , onions , broccoli , artichoke , spinach , kale , garlic , a wide-variety of colorful vegetables
✓ Fruits : Apples , pomegranate , citrus , etc .
✓ Berries : Strawberries , blueberries , raspberries etc .
✓ Frozen veggies : Choose mixes with healthy vegetables .
✓ Grains : ( Gluten-free options available for each ) Whole-grain bread , whole-grain pasta , etc .
✓ Legumes : Lentils , pulses , beans , etc .
✓ Nuts : Almonds , walnuts , cashews , etc .
✓ Cheese : look for organic
✓ Greek yogurt : Look for organic
✓ Chicken : Organic and pasture raised
✓ Pastured eggs : Chicken , duck , quail
✓ Olives
✓ Extra virgin olive oil
It ’ s best to clear all unhealthy temptations from your home , including sodas , ice cream , candy , pastries , white bread , crackers , and processed foods . If you only have healthy , delicious food in your home , you will eat healthy food .
✓ Seeds : Sunflower seeds , pumpkin seeds , chia seeds , flaxseeds , etc .
✓ Condiments : Sea salt , pepper , turmeric , cinnamon , basil , oregano , thyme , rosemary , all herbs
✓ Fish : Salmon , sardines , mackerel , trout , tuna , yellowtail , preferably wild-caught
✓ Shrimp and shellfish : oysters , clams , lobster , crabs , scallops , etc .
✓ Potatoes and sweet potatoes www . Gardenoflife . com • Extraordinary Health ™ • Vol 44 • 29