The Mediterranean Diet Menu - 5 Shopping Tips

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The first step to starting the Mediterranean Diet is to do a little
shopping. While you don't need a pantry full of exotic ingredients,
chances are you will need to tweak your shopping habits. Here are a
few shopping tips to help you create your very own Mediterranean Diet
menu plan.
1. Fruits and Vegetables

To avoid diving straight into the aisles where most processed foods
are sold, start in your grocer's produce section and work your way
around the outside of the store. Choose seasonal fruits and vegetables
that are locally grown. These will be fresher and taste better than
the stuff that is picked unripe and shipped from hundreds or thousands
of miles away. Many people discover a new love of fruits or vegetables
once they taste ones that have just been picked and delivered. Buy
organic whenever you can to avoid the potential health risks
associated with pesticides.
2. Bread
In France it's common to pop down to the corner bakery for a fresh
croissant or baguette every morning. If you're fortunate to live close
to a good bakery, buy your bread fresh and as often as possible. Buy
less bread than you need since fresh bread goes stale more quickly.
While many grocery stores now have in-house bakeries, their breads are
often filled with preservatives, sugars and hydrogenated oils. Just
make sure to check the ingredients carefully. Whole grain breads are
also healthier and more satisfying and filling, so stock up on other
breads besides croissants and baguettes.
3. Fish
Most grocery stores have fresh fish departments that rival the fish
mongers in days of old. Wild-caught fish are healthier choices than
farm-raised varieties for many reasons. Studies have shown that farm-
raised fish contain almost 20 times more toxins like PCBs than wild
varieties. Farm-raised fish are also often injected with dyes and
colorings to make them look as hearty as their wild companions. The
healthiest fish are cold water varieties such as salmon, tuna, trout,
mackerel, halibut, herring, sardines and anchovies.
4. Dairy
Whole fat dairy products like milk, cheese, yogurt and sour cream are
part of a good Mediterranean Diet menu. Not only does whole fat taste
better than low-fat dairy, it's also more satisfying which makes it
less likely that you'll overeat. Choose organic whenever you can to
avoid the cocktail of chemicals and hormones that end up in
conventional dairy products.
5. Meat
Lean meats such as poultry and pork can be eaten regularly on the
Mediterranean Diet, although you should limit beef to only once or
twice a month. Many grocery stores offer special sections for natural
meats which can cost more than the conventional varieties. Choose free-
range meats that have not been treated with hormones or antibiotics.
Otherwise you'll be eating more than you bargained
for.
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