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Mediterranean Diet
Cheat Sheet
This easy-to-follow cheat sheet gives you a quick start on how to implement the Mediterranean Diet. More than just a diet, the Mediterranean Diet is a lifestyle that changes your relationship with food.
Meet the Author
Christine Ketay
Christine isn't a chef or 'foodie'. She found her way to the Mediterranean Diet as many do, on advice from a friend. Originally, a meat-and-potatoes girl, the Mediterranean Diet has changed her eating habits and health for the better. She's enjoying flavorful, healthy meals based on the information in this cheat sheet.
Christine Ketay
Who is This For?
The Mediterranean Cheat Sheet is for anyone ready for a change. This is a different way to explore foods you may not have considered before. Focus on healthier eating. Learn a different way to connect with your food and dining experience.
You don't have to spend a lot of time to learn a new way to a healthier you. This handy guide gives you a short-cut to the most important elements of the Mediterranean Diet. You can get started quickly and easily.
As in all cases, any time you are considering a significant change in your diet, you should consult with a doctor.
What You're Going to Discover Inside the
Cheat Sheet
Foods in the Mediterranean Diet
The list of food options in this diet is long. Fruits and vegetables, whole grains and spices, diary, nuts and legumes are front and center. Along with these are proteins, focusing on fish with some poultry. The tastes take you around the Mediterranean and provide infinite options and great flavors.
Benefits & Why it Works
The focus is fresh, whole foods that provide a balance of what your body needs. It's heart-healthy. Rich in anti-oxidents, lean proteins and fiber with balanced carbohydrates, focusing on seasoning and spice rather than salt. The balance, moderation, flavorful, whole foods are what makes it work so well.
Menu Ideas
Breakfast, lunch, dinner, and even snacks. This is not a diet of denial. This is a diet of good, healthy whole foods and grains. A breakfast of steel-cut oats with berries, an egg-white omelet with fresh berries. Lunch can be a roasted portobello sandwich. Dinner of salmon with mango salsa. Snacks are fresh fruit, a handful of nuts. You won't be hungry!
The Core Principles
This is an eating plan based on the foods of the countries around the Mediterranean. Whole, fresh foods, minimally processed with lean proteins, healthy fats and olive oil bring balance. With mindful eating and exercise, the Mediterranean Diet is credited with a number of health benefits.
Lifestyle Guidelines
This is more than just another diet plan. The Mediterranean Diet combines both food and recommendation for activities and lifestyle adjustments to maximize its benefits. And it's all easily followed as you make the Mediterranean Diet part of your daily life.
Recommended Food Groups & Servings
Included is a section of foods you should include daily, weekly and occasionally. The Cheat Sheet leaves nothing to question, including an easy-to-follow chart with the frequency of enjoying food types and what a serving size is considered.
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The Mediterranean Diet Cheat Sheet is your guide to mastering this amazing diet and putting its many benefits to work in your life quickly and easily. Use this handy guide as a tool to menu plan and organize your trips to the grocery store.
