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MAY is INTERNATIONALMEDITERRANEAN DIETMONTHMAKE EACH DAY MEDITERANEANHow Mediterranean is Your Diet?It’s likely you’ve heard a lot about the Mediterranean Diet, and wondered just what it’s allabout. Now is the perfect time to see how the foods you normally eat stack up against thegold-standard Med Diet.Hundreds of studies show that people who follow a Mediterranean Diet most closely getmany health benefits, while enjoying some wonderfully delicious foods. These benefitsinclude everything from better heart health and reduced risk of strokes and diabetes, tolonger lifespan.Mark you answer to these nine questions to find out just how Mediterranean your diet is.and you’ll be on your way to delicious meals and better health.VegetablesIn a typical day, what’s your vegetable consumption look like?ABThe more the merrier. At least 2-3 cupsevery day.CNever liked ‘em,never will.I eat a cup or so ofveggies, most days. DLittle bits, here andthere. FruitFruits have always been part of the Mediterranean Diet. Are they part of your everydaymeals and snacks? Choose the picture that best matches how you and fruit get along.ABI eat fruit once ortwice a week. 2017Oldways Preservation TrustCLove it. All kinds. Ieat 2 cups or moredaily. DThis is my idea offruit. I make sure to eat apiece of fruit mostdays. www.oldwayspt.org
Whole GrainsThe Mediterranean region has a long history of whole grains, such as farro salads inItaly, or tabbouleh made with bulgur in Lebanon. How far have you come in making theswitch to whole grains? Choose the picture that fits you best.ABPretty much all mygrains are wholegrains. CDAbout half my grains I eat whole grainsI’ve gone Paleo. Noare whole grains.once in a while, but grains at all.mostly refined grains. WineIt’s no secret that wine has been enjoyed in the Mediterranean region for centuries. Areyou a wine drinker? Choose the photo that best represents your habits.ABI drink a bottle ofred wine daily. CI enjoy 1-2 smallglasses of wine mostdays.DI prefer a cold sodato wine. I don’t drink wine.May I have somewater? Fish and SeafoodSalmon, sardines, scallops, clams, tuna All kinds of fish and seafood are part of theMediterranean diet. Is there anything fishy about your eating habits? Choose photo thatsays “you” best.AFish? Yeah, I lovegummy fish.B 2017Oldways Preservation TrustI eat fish at leasttwice a week.C DI eat fish 2 or 3 times Once a week, witheach month.out fail, I eat fish. www.oldwayspt.org
Legumes / Beans / PulsesMediterranean cuisine offers thousands of delicious ways to enjoy legumes, includinglentil soup, hummus, falafel, and pasta fagiole. How full of beans are you? Choose theimage that best matches your attitude toward beans.ABI eat beans in smallamounts, aboutonce a week. CDI enjoy hummus dip I pretty much never I eat bean dishes atonce a month or so, eat beans.least twice a week.on special occasions. Nuts and SeedsNuts and seeds do more than just give a little crunch to cookies and cakes. Do you gonuts over nuts and seeds? Choose the image that best expresses your habits.ABI enjoy a handful ofnuts most days. CI eat nuts occasionally in desserts. DSeeds (and nuts) arefor the birds! I get some nuts andseeds in trail mix afew times a week. What Kind of Fats?What kind of fat do you use for cooking? Do you slather your bread with butter, or dip itin olive oil? What sort of dressing do you use on salads? Overall, the kinds of fats in yourdiet make a big difference in your health. Which image best expresses your approach?ABCI use lots of olive oil, I use butter, butter,for cooking, on myand more butter, forsalads, everywhere! cooking, baking,and spreading. 2017Oldways Preservation Trust I use fat-free saladdressing and steammy veggies ratherthan cook them inoil. DI avoid cooking oilsand butter, but I eatfish, nuts, and otheroily foods. www.oldwayspt.org
Red or Processed MeatIn the Mediterranean region, meat was traditionally eaten in small amounts to add atouch of flavor; larger amounts were commonly served only on special occasions.How often do you eat red or processed meat? Select the answer that comes closest toyour habits.ABPuh-leez! A meal’snot a meal withoutsome meat. CI eat red meat insmall amounts, generally once a weekor less. DI eat red meat 2–3I’m a vegetarian,times per week and actually.avoid processedmeat. ScoreAdd up your number score for each of your answersand total for your points for your Med Diet 2NumberWhole GrainsA-3B-2C-1D-0NumberWineA-1B-3C-0D-2NumberFish & SeafoodA-0B-3C-1D-2NumberLegumes/Beans/ PulsesA-2B-1C-0D-3NumberNuts & SeedsA-3B-1C-0D-2NumberWhat kind of fats?A-3B-0C-1D-2NumberRed orProcessed MeatsA-0B-3C-1D-3NumberTotalOutcomes on next page 2017Oldways Preservation Trustwww.oldwayspt.org
OutcomesGold Medal Winner: 20–27 pointsGOLD MEDALWINNERMEDITERRANEANDIETYou win top honors. We’re betting your mom put olive oil in your sippy cup, and maybe eventopped your birthday cake with leafy greens instead of frosting. Your healthy eating habits aretotally solid.Silver Medal Winner: 13–19 pointsSILVER MEDALWINNERMEDITERRANEANDIETYou eat WAY better than most Americans, but there’s still room for improvement. If you up yourgame just a bit, you can put yourself in line for more of the scientifically proven benefits of theMediterranean Diet.Bronze Medal Winner: 6–12 pointsBRONZE MEDALWINNERMEDITERRANEANDIETYou have some good habits, but could use more. We know you’ve got it in you to “go Med”more completely. Check out our recipes at http://oldwayspt.org/recipes. We know you’ll findplenty of dishes you’ll enjoy. Your body will thank you.Miles away from the Mediterranean: 0–5 pointsYour current eating habits have very little in common with the Mediterranean Diet. You’re missing out on some great tastes and health benefits. Want to change that? Check out our Oldways4-Week Mediterranean Diet Menu Plan. This slim volume tells you everything you need to knowto make a fresh start toward a healthier you. 2017Oldways Preservation Trustwww.oldwayspt.org
How Mediterranean is Your Diet? It’s likely you’ve heard a lot about the Mediterranean Diet, and wondered just what it’s all about. Now is the perfect time to see how the foods you normally eat stack up against the gold-standard Med Diet. Hundreds of studies show that people who foll
