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Mediterranean Food Pyramid

Since grade school we have known about the food pyramid, but the food pyramid I want to discuss today is quite different: The Mediterranean Food Pyramid.

Mediterranean Food Pyramid

The pyramid is used by countless health organizations, clinics, doctors and many others to guide people to eat in a healthy manner. It is the standard to live by and health professionals unanimously agree that by following this diet pyramid, your health will benefit tremendously.

The pyramid is a wonderful synopsis of what the Mediterranean Diet entails. It shows four different food groups and the optimal number of servings of each group that should be consumed.

The pyramid was created based on research of the diet that the people in the Mediterranean countries consume. The area was selected as the model because of the low incidence of heart disease and high life expectancy found in the region.

One of the primary reasons for the healthy results of the diet is that the people not only use fresh, unadulterated ingredients, they also cook their meals in very healthy ways.

They are among the minority of the world’s population that have not embraced the fast food culture that dominates the US and Australia. It should be noted that both countries are battling an obesity epidemic.

You Will Eat Fresh, Healthy Foods

There are no processed foods, colas, white flour products, pizzas or any unhealthy food in the food pyramid. There are only categories of fresh, healthy foods: fruits and vegetables, nuts and grains, beans, fish and seafood, and healthy oils (primarily olive oil) – plus a little red wine.

Your fat consumption should be moderate along with consumption of dairy products such as yogurt and cheese. Eggs can be consumed daily.

Fish (seafood) is preferred over meat and should be consumed twice a week. Poultry is also preferred over red meat and should be consumed once a week. Red meat should only be consumed 3 to 4 times a month. The rest of the time, vegetables, legumes, and/or pasta should be the focal point of your meals.

Fruit and vegetables (7 servings) should be consumed daily.

Get rid of your salt shaker and start seasoning with fresh herbs and spices. Don’t forget the garlic and onions.

Cook primarily with olive oil. Butter should be used minimally, if at all.  NEVER use margarine or hydrogenated oil products.

The use of unhealthy hydrogenated oils is very rare in Mediterranean cooking – and they rarely eat red meat or sweets (other than fresh fruit)

Avoid all foods that contain processed sugar. That means chocolate, candies, and most rich desserts are to be consumed minimally.

One of the distinctive characteristics of the Mediterranean diet is red wine. This is not an open invitation to include all alcoholic beverages such as beer, vodka or bourbon in your diet. The Mediterranean diet advocates ONLY wine. About 1 glass for women and no more than 2 glasses a day for men and usually, consumption is after dinner.

The food pyramid is just a guideline to help you eat in a healthy way. You do not need to be overly strict and get upset if you do not follow it exactly. As long as you eat the foods on the pyramid and stop eating the healthy damaging junk/processed foods that are typical on the American diet, you will be doing well. If you make those changes, you will be giving yourself one of the greatest gifts possible: Good Health!

Photo from: https://www.unitypoint.org/madison/filesimages/News%20Article%20Images/mediterranean-diet-pyramid.jpg

From the same site, check out the 7-day Mediterranean Menu (Autumn/Winter).  Not only does it suggest full menus for all meals, it includes recipes and calorie count for the day.  ENJOY!

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Healthy Eating the Mediterranean Way

Healthy Eating - Greek Salad
Image by robynmac

Healthy Eating

The Mediterranean Diet has been popular for some time and the reason is simple – It is easy and delicious. Healthy eating the Mediterranean Way may be an easier switch than you think. In fact, when I took a very close look, I realized that I have been eating this way for many years.

The name is accurate because it emulates the way people eat who live on or near the Mediterranean Sea. When studies were done, it was found that people who live on the Mediterranean Diet, experienced a lower incidence of heart disease, reduced incidence of cancer (including breast cancer), Parkinson’s, and Alzheimer’s – plus they live longer in general.

The findings were surprising at first because the diet includes fats and wine – two things that are usually “no-no’s” on a “healthy diet.” However, further research found that when the types of fats they use (olive oil and real cheese) coupled with good wine, when used in moderation and combined with a nutrient rich diet, can actually be beneficial.

A nutrient-rich diet should be self-explanatory, but in case it is not, let’s take a look at some of the foods that are included in the Mediterranean Diet.

Fish

If you do not like fish – this is not a good style of eating for you.  BUT . . . if you are like me and LOVE fish, a Mediterranean-type diet is a great choice.

Fish is a natural food for people who live near the sea and being near the warm Mediterranean means being near tons of fish – lucky them! For the rest of us, it is not quite so easy, but good fish is available in most metropolitan areas. And . . . fish is incredibly good for the human body.

Fish is lean and low in calories especially when compared to red met and provides lots of essential fatty acids and amino acids – a wonderful “brain” food and, it keeps you full.

Its easy year-round accessibility (fresh or frozen) makes it an excellent main-dish option.

Fresh  Salads

Salads are a mainstay in all Mediterranean homes – and they are a good way to bulk up a meal without adding a lot of calories.  Plus, they are filled with nutrients, providing the body with iron, calcium, and other minerals.

A favorite for people of the area is simple Greek salad. It is a combination of:  chopped tomatoes, onions, cucumber, peppers, olives, and feta cheese – lightly drizzled with olive oil.

Healthy Fats

Going hand-in-hand with fish and veggie salads are all of the healthy fats – meaning saturated fats (not trans fats!) which aid in testosterone production while also enhancing nutrient absorption and improving cholesterol

Seeds and Nuts

Many dishes for this diet include seeds and nuts for flavoring (with lots of herbs). Another excellent choice because they keep you feeling full, which also makes them a brilliant, nutritious snack (including zinc, potassium, magnesium) that will not pack on calories. Add a few nuts or seeds to any salad for crunch and extra flavour.

Fruits and Vegetables

Once again the sunny region in which the diet originated provided lots of berries, grapes, tomatoes, and root vegetables ripe for picking, cooking and eating. This is another big component of the Mediterranean Diet and is one of the biggest ‘secrets’ when it comes to making sure that you enjoy a long, healthy lifespan without getting ill!

In summary, the Mayo Clinic explains:

Key components of the Mediterranean diet

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

If you have not already tried this diet, I encourage you to do so. If you don’t want to go full force, at least try adding some of the elements, such as more salads, fruits and veggies, plus nuts and seeds.

Simply adding wine to your diet will not do the trick. (LOL)

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Start Clean Eating on a Budget

Last week we talked about healthy eating on a budget. Today I want to take it a step further and focus on how to start clean eating on a budget.  It is very similar with just a couple of extra steps.

Clean eating focuses on fresh ingredients, no processed foods, and eating good foods as close to nature as possible such as: fruits, vegetables, whole grains, cage-free eggs, grass-fed beef and grain-fed poultry, and raw milk (if possible) to your diet.

Some of these may seem like a burden when you are on a small food budget, but with the tips below, you can eat clean and stay within your budget. I am sure you will recognize some from the previous post; but read through there is extra information that applies specifically to clean eating.

Buy In-season Produce

A major component of clean eating is buying fresh produce rather than canned fruits and vegetables. Frozen produce is OK; but, if in-season fruit is available, it is always better to choose that. Buy in bulk, and freeze it yourself.

Use Google to help you search for seasonal produce in your area. When you can buy it from a Farmer’s Market, or even directly from the farmers, it will be less expensive. My next choice is SPOUTS Farmer’s Marker, if there is one near you. Those sources will probably be the least expensive.

For example:  you may be able to buy strawberries, peaches, and nectarines very inexpensively in the summer and find that squash is a better buy in the fall.  Always buy extra when the price is right and freeze the leftovers

Don’t Worry About Superfoods

When you first start reading about clean eating, you may find “experts” expounding the importance of certain superfoods that you should start eating. The reality is – they are nutritious and excellent additions to your diet; but, you don’t have to eat them just start a clean eating.

If you cannot afford to add chia seeds of flax seeds to every smoothie or eat a pomegranate each morning, don’t worry about it. Buy the clean foods you can afford and eat those – you will be doing just fine.

I have been on a clean eating diet for almost a year and have never purchased chia seeds.

Eat Less Meat

It is important to have a good amount of grass-fed, organic lean meat in your diet; however, it is a little more expensive than other options. To help when you are on a budget, remember: it does not have to be the main dish all the time.  You can cut back on the amount of meat you eat by using it as an ingredient in a salad, a casserole, or a stir-fry.

Learn to cook with more vegetables and grains as primary ingredients in your meals.  You may even want to learn to cook vegetarian dishes and serve those on alternate days.  There are wonderful recipes available that you can try. Check out The Healthy Diet Cookbook for some tasty choices.

As noted before, you can also use chicken, fish, eggs, cheese, nuts and seeds to add protein to your meals. Beef is good, but it is not the only choice.

Be Smart When it Comes to Buying Organic

Start Clean Eating on a Budget
Image by elenaphoto

Everything you eat does not have to be organic on a clean eating diet.  You just need to know which foods and ingredients should be organic and avoid the extra unnecessary cost of buying the ones that are perfectly fine from the regular bins.

The items that should always be organic, if at all possible are:

  • Meat
  • Dairy
  • Grapes
  • Apples
  • Blueberries
  • Strawberries
  • Nectarines
  • Peaches
  • Cherry Tomatoes
  • Corn
  • Cucumbers
  • Snap Peas
  • Celery
  • Hot Peppers and Sweet Bell Peppers
  • Leafy Greens: Lettuce, Green Collards and Kale
  • Spinach
  • Potatoes
  • Soy

It seems like a lot, but all of those listed are fairly easy to find in organic bins and there is not always a huge cost difference. There are a many others you can buy from the conventional bins and be OK – especially items that can be peeled easily – carrots, beets, plums, mangoes, papayas, bananas, oranges, etc.

By following these four easy tips, you will be well on your way to eating clean and sticking to your budget.

Remember planning your meals a week in advance will help you buy only food items you need and will use within the week. And . . . once your list is made, always check your pantry and fridge before you shop so you don’t buy duplicates and end up wasting food.

Clean eating is good for you – for your family – and for the environment.  Join the trend today – start clean eating on a budget, and live a longer, healthier life.

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6 Budget-Friendly Cookbooks for Healthy Eating

 You may feel strapped by your budget when it comes to healthy eating. As a result you may even succumb to the temptation of buying processed foods and meals because they seem less expensive. In the long-run they are not – plus they are NOT healthy.

Following is a list of 6 budget-friendly Cookbooks for healthy eating: 

  1. Budget Bytes: Over 100 Easy, Delicious Recipes to Slash Your Grocery Bill in Half: http://amzn.to/1Qdytbu

This is one of the top-rated, budget-friendly cookbooks on Amazon, and for good reason. Beth Moncel’s cookbook contains more than 100 healthy recipes that do not cost a lot to prepare.  She covers breakfast, lunch, dinner, snacks, desserts, and beverages. You will find many recipes that are bound to become family favorites in her cookbook, and also receive valuable tips for saving money.

  1. Good Cheap Eats Dinner in 30 Minutes or Less: Fresh, Fast, and Flavorful Home-Cooked Meals, with More Than 200 Recipes: http://amzn.to/1XwniwM

The Good Cheap Eats Dinner Cookbook features all healthy meals that use fresh ingredients that are not expensive, and have minimal preparation time. It combines convenience and cost in a cookbook filled with delicious, healthy recipes. Even if you don’t have money for filet mignon or time to make crème brûlée, you can still have wonderful meals every night.

  1. Family Feasts for $75 a Week: A Penny-wise Mom Shares Her Recipe for Cutting Hundreds from Your Monthly Food Bill: http://amzn.to/1W5QEBc

This healthy cookbook does not just cater to budget eating and cooking in general, but offers recipes that provide enough to feed your family well. It provides a full menu with recipes for family meals for just $75 a week. You will not only save money, your family will love the interesting, delicious meals, as well – a nice combination.

  1. Good and Cheap: Eat Well on $4/Day: http://amzn.to/2649U8c

This cookbook is for any household that is on an extremely limited budget, allowing just $4 a day/per person. This may seem impossible, but it is not and this book will help you do it. It may take time to adapt, but when you shop carefully, and prepare the meals from scratch, at home, you can do it.  A budget of $4 per person, per day, is what many food assistance programs offer. The author of this book has worked hard to make that viable for you. Enjoy meals like vegetable jambalaya, broiled tilapia and pulled pork.

  1. The $7 a Meal Slow Cooker Cookbook: 301 Delicious, Nutritious Recipes the Whole Family Will Love! http://amzn.to/1W5Su4Z

Your slow cooker will become your new best friend if you want to feed your family healthy meals. This cookbook offers delicious meals that are budget-friendly and all prepared in your slow cooker. Each meal is just $7, many of which will feed an entire family – a great resource.

  1. The Healthy Diet Cookbook – Low-Carb; Low-GI; Gluten-Free; Sugar-Free; Vegetarian; Healthy: http://amzn.to/2649bE6

Budget-friendly cookbooks for healthy eatingFinally – A Healthy Diet Cookbook filled with 119 scrumptious healthy recipes for low-carb, low-fat, low-GI, gluten-free, sugar-free, and vegetarian dishes. Each recipe was created with only the healthiest ingredients required for each specific diet. It also includes a section for a traditional “healthy diet” that will allow you to feed your family well regardless of their dietary needs.

 

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Is Clean Eating Expensive?

One reason (or excuse) that people use when deciding NOT to try a clean eating diet is the cost. Is clean eating expensive? Fact or fiction? It does not have to be.

Everyone has felt the budget pinch when it comes to the rise in grocery costs over the past few years. It could be difficult to find an extra $100 in the budget to spend on healthy food, if it were really necessary.

There are several things  you can do that will help overcome that excuse. Let’s take a look at them:

Eat Seasonal Foods

Learn when foods are harvested and buy produce that is “in season.” It is not only less expensive, but it gives you a nice variety of foods for your table though out the year, rather than eating the same dishes over and over.

Seasonal foods are less expensive as a rule, whether you buy them at your regular grocery store or the farmer’s market.

Seasonal produce picked at its prime is much better than cold storage produce that is picked early and shipped long distances. Freshly picked fruits and vegetables also taste better and provide more nutrients that your body needs.

Buy in Bulk

This does not work well when buying for one, but if you have a family, it is a smart choice. You can purchase staple foods like brown rice, quinoa, whole grain flour, and even dried beans and peas in bulk.

See what your local grocery stores have to offer. Also, check online prices – sometimes those are better.

Buying these items in bulk makes your weekly shopping trip easier because you have less to buy – and it saves you money.

Cook from Scratch

Over the past couple of decades our society has become so dependent on convenience foods that making dishes from scratch is almost a lost art.

It is not uncommon to spend hard-earned case on sodium-free, organic chicken broth rather than using bones from your chicken dinner to make your own broth. That is a two-for-one process, and you control what is in the broth. It is cheaper and healthier.

It is not difficult to start cooking from scratch. In fact, it is easy to cook your beans, make soups, stews, and salads from scratch.

I challenge you to make at least one new homemade dish every week.

Try your hand at baking bread or biscuits. Try making some homemade barbecue sauce. Not only will you save money, you also have full control over the ingredients. So-o-o-o much better!

Buy from Local Farmers

Fruits and Vegetables - Colors of the Rainbow
Image by Val’s Photos

Go online and find your local farmer’s markets; plus look for farm stores in the area. They are a great source of local produce, diary, and eggs. If you are lucky, you may even find meat. Since there are no shipping costs involved, you will be able to get fresh, high quality food at reasonable prices.

CSA (Community Supported Agriculture) boxes are another excellent source of local fruits and vegetables. You buy a share of a farmer’s produce for the year and end up with a box of assorted fruits and vegetables throughout each growing season.

Go to http://www.localharvest.org/csa/ to learn more and find farms in your area that participate.

Grow Your Own Produce

If you have space in your yard, considering planting a garden. Create you own produce department. Growing lettuce, tomatoes, and  cucumbers is very easy. Depending on your climate, you may want to try melons and strawberries. Or if you don’t have much of a yard, try planting in containers.

You can even grow you own produce when you live in an apartment. Plant an herb garden or grow sprouts.  You can grow spring greens in a pot or bowl in the kitchen window and enjoy a nice bowl of fresh salad every few days.

It is an easy, fun and delicious hobby. Give it a try! You may surprise yourself.

There are a couple of side benefits, as well. It gets you outside and it is a great way to teach your children about where food comes from and what it takes to grow healthy fruits and vegetables that are good for their bodies.

Closing Thought

So – to answer our question: Is clean eating expensive?

The answer: It does not have to be.

Do not let budget constraints prevent you from eating healthier foods.

It is not only doable on a limited budget; it will also save you money in the long run by preventing health care costs that can arise from poor eating habits.

Have fun – stay healthy – and save money by eating clean!