The Mediterranean Diet is high in fruits, vegetables, and lean meats and seafood. The common thread is an abundance of Vitamin E found in many meals. Lastly, socialize and exercise with family and friends to make this a complete Lifestyle Change!

The following sample daily menu is a plan that incorporates both the Mediterranean and “DASH” diets, with the latter focused on reduced sodium intake.  By structuring meals throughout the week improved health will soon be noticed. One change that is noticeable with listed meals is that the calories are loaded in the morning and afternoon, the calories then taper off in the evening.

A key element to the success of this diet is reduced low salt intake in the food preparation. Fluids are equally important for a healthy lifestyle, add 6-8 glasses of water to your daily routine, choosing to squeeze the contents of 1/2 -1 whole lemon to a single  glass of water each day.

Please contact the listed telephone number if you are interested in more information or would like to establish a consultation. kimberlyscardicchio@yahoo.com

Breakfast

• 1 slice whole wheat toast (I choose Aunt Millies “5 Grain Bread Light”, 2.5 grams fiber/slice.)
• 1 tbsp Raspberry Jelly
• Oatmeal (preferably 1 or 5 minute stove top)
• 1 orange
• (1.5  breads, 1 grain, 1 fruit)
• 2 glasses of water (one glass of water with the juice squeezed from a fresh lemon.)

1 glass of water

10:30 am Snack
Chop and Combine

• 1 Tbsp unsalted nuts  or sunflower seeds
• 1 (choose 1) apple, plum, pear, peach
• 1 four ounce low fat yogurt
• 1 glass water
• (1 protein, 1 fruit,  1 dairy)

Lunch

• 2-3 oz fillet of fish, lean meat or poultry with 1/4 tsp salt or Mrs. Dash salt substitute
• 1 c. ea. sliced carrots / zucchini (sautee 15 min’s with 1/8 c. olive oil. Add minced garlic, parsley)
• diced 1 potato, 1 pepper, 1 peeled onion season with rosemary, thyme, 1/4 tsp salt, 1/8 c. oil. (Heat on med. for 20 minutes.)
• 1 glass of wine
• 1/2 cup grapes
• (3 vegetable, 1 fruit, 1 protein,  1 fat)
• 1 glass of water

2:00 pm   Snack

• 1 Banana, or 1/4 cup berries, or 7 prunes
• 1 glass of water
• (1 fruit)

1 glass of water

Dinner

• 1 cup lettuce
• 1/2 cup tomato
• 1 cup VEGETABLE: avocado, beans, sweet potato, or baked potato
• 4 ounces of fish or chicken
• 1 ounce of low fat cheese
• 1-2 tsp Olive Oil and Vinegar
• Glass of water with lemon
• 1 Fruit of choice
• (3 vegetable, 1 fat, 1 dairy, 1 protein, 1 fruit)

2 glasses of  water before bed