Transcription of Advanced Mediterranean Diet
1 Advanced Mediterranean diet Grocery Shopping List ---------------------------------------- ---------- Grains ---------------------------------------- --------- ____ bread, whole grain ____ brown rice ____ pasta, whole wheat ____ grape-nuts cereal ____ tortilla, whole grain ____ breakfast cereal, whole grain, ____ raisin bran cereal ____ oats, dry, whole grain with at least 3 grams fiber ____ Triscuit Original crackers ____ Cheerios cereal per 100 cal ____ Ry Krisp Natural crackers ____ shredded wheat cereal, plain ---------------------------------------- -------- Vegetables ---------------------------------------- ------ ____ asparagus ____ tomato sauce ____ beans, dry or canned (kidney, ____ green beans ____ winter squash pinto, black-eyed peas, ____ beets ____ spinach lentils, white, lima, refried, ____ Brussels sprouts ____ summer squash chickpeas).
2 ____ broccoli ____ collard greens ____ vegetable juice ____ carrot ____ turnip greens ____ olives, black, ripe medium ____ cauliflower ____ turnip ____ olives, green, medium ____ okra ____ kale ____ water chestnut ____ onion ____ sweet potato ____ green peas ____ tomato ____ avocado ____ tofu ____ tomato paste ____mustard greens ---------------------------------------- ---------- Fruits ---------------------------------------- ---------- ____ apple ____ grapes ____ grapefruit ____ banana ____ honeydew ____ dates ____ orange ____ watermelon ____ plum ____ pomegranate ____ applesauce, unsweetened ____ fruit juice ____ peach ____ tangerine ____ cherries ____ berries (straw-, rasp-, blue-, ____ raisins ____ wine black-) ____ cantaloupe ---------------------------------------- ---------- Fats ---------------------------------------- ------------ ____ oil (olive, canola, flaxseed, ____ butter macadamia, peanut, soybean) ____ Miracle Whip Dressing pistachio, soybean nuts, ____ salad dressing ____ Smart Balance Buttery Spread walnut, pecan, sunflower, ____ bacon bits ____ nuts & seeds (almond, pumpkin).
3 ____ mayonnaise butternut, cashew, hazelnut, ____ peanut butter ---------------------------------------- ----- Milk Products ---------------------------------------- ------ ____ cheese, regular ____ low-fat yogurt ____ milk, skim or low-fat ____ Parmesan cheese ____ low-fat cottage cheese ____ cream cheese ____ milk, whole ---------------------------------------- Meat Chicken Fish ---------------------------------------- - ____ beef, lean ____ lobster ____ fish (esp. albacore/white ____ lean pork, lamb, veal, ham ____ shrimp tuna, herring, mackerel, ____ chicken or turkey, light meat ____ buffalo, deer, elk, wild rabbit, salmon, sardines, trout, ____ eggs ostrich, goat, squirrel halibut, sea bass, swordfish).
