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Cultural Variations - Mediterranean American Diet

These are just some examples of the kinds of foods that may be found in an Mediterranean diet. If you eat mainly from the USDA food pyramid, you may not have tried some of them. One of the keys to successful weight loss is keeping boredom out of your diet. Make something new tonight using ingredients from below that you haven't tried before.


Fats and Oils Eat sparingly - butter, olive oil, sesame oil, nut and vegetable oils
Sweets Eat sparingly - honey, sugar, candy, cake, pastries, and cookies.
Milk, Yogurt, Cheese Choose nonfat or lowfat milk (cow, goat), yogurt, and cheese (goat's, sheep's, and cow's)
Meat, Poultry, Fish, Eggs, Dry Beans, Nuts, and Seeds Choose lower fat servings of: beef, lamb, pork, rabbit, chicken, duck, pigeon, turkey, fish, shellfish, and eggs. Eat a variety of beans and peas (black, navy, red, and fava beans, chick-peas, and lentils). Eat nuts (almonds, cashews, hazelnuts, peanuts, pistachios, walnuts) and seeds (pumpkin, sunflower, sesame) in moderation because of their high fat content.
Fruit All fruit - including: apples, apricots, avocado, currants, dates, figs, grapes, melons, oranges, peaches, pears, plums, pomegranates, raisins, and tangerines. Eat olives and avocados in moderation. Both are high in fat.
Vegetables All vegetables - including: artichokes, asparagus, beets, broccoli, cabbage, corn, cauliflower, carrots, cucumbers, eggplant, grape leaves, greens, peppers, leeks, mushrooms, onions, pimentos, potatoes, spinach, tomatoes, and turnips. Eat olives in moderation.
Grains - Bread, Cereal,
Rice, and Pasta
All whole grains (wheat, barley, corn, millet, etc.), breads, pita bread, polenta, farina, oatmeal, pasta, rice, bulgur, and couscous.

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Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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