A well-planned diet plays a major role in keeping the body fit and in preventing illness. The Mediterranean diet is adequate in all the nutrients needed by most healthy adults. However, the diet may need to be altered for older people, children, people with certain medical conditions, or women during pregnancy. (See Dr. A’s articles on Nutrition and the Mediterranean Diet in The Science)
1. Review these articles in the Member’s “How To” section:
- Mediterranean Diet Servings and Portion Sizes. Lists the foods that are in the Mediterranean Diet, how often you should eat them, and what constitutes a portion size.
- How to Get More Healthy Food in Your Diet Every Day. Gives many ideas on how to incorporate more veggies, fruits, and snacks into your daily menus.
- Mediterranean Lifestyle. How the Mediterranean lifestyle can contribute to fitness and overall well-being. Lists many fun activities for you and your family to do.
- Did You Know’s. Information about foods that are healthy and how to purchase them.
- Basic Pantry (includes food in refrigerator, freezer and cupboards) Use Chef Peppino’s pantry as a guide on how to plan and set up your own pantry to have healthy nutritious food on hand. Then look over your own pantry and make a list of healthy foods needed to restock.
- Basic Kitchen. Look over the articles on selecting the necessary kitchen utensils and cookware. Make a note of what you don’t have, and draw up a list of what you need to purchase.
2. Select recipes and plan menus. Review Chef Peppino’s recipes, select what you like, read articles from 1. above, and plan your menus for the week/month.
3. Grocery List. Make list of items needed for the week/month from your menus, recipes and a list of foods needed for the pantry. Go to the grocery store…
4. Put away groceries and wash fruits and vegetables. As soon as you get home, put away groceries in pantry, refrigerator and freezer...
In addition to the above, read other How To articles and web links which will inform you about the delicious and healthy foods in the Mediterranean diet.