Tips and Tools

Introduction — 7 Simple Steps

These simple steps will help you eat the Med Way every day.
Meal Planner and Shopping List

Print out this helpful list for your meals and needed supplies.
Change Your Protein

Changing your protein is arguably the most impactful way you can improve your diet. Use the protein choice continuum to take the confusion out of this important Med Way step.
Swap Your Fats

Learn about the different kinds of fats, where they are found, and the impacts they have on health.
Snack on Nuts and Seeds

Add them to foods you already eat. Top salads, grains, and fruit. Make them your go-to snack.
Make Olive Oil Your Go-to

Swap butter and other solid fats with olive oil.
Cooking Whole Grains

General guidelines for cooking popular whole grains.
Make Your Grains Whole

Minimally processed carbohydrates (carbs) are an important part of eating the Med Way. Go Med and eat well by using the carb choice continuum to guide your selections.
Rethink Your Sweets

Added sugar is sugar added to processed or prepared foods.
Read Labels

One of the best ways to be mindful of what you and your family are eating is to become a label reader.

Buying and Storing Guides

Eating the Med Way Handout

For on-screen viewing - (PDF)

For Printing - (PDF)

Nutrition Decisions Mini-Series: Steps to Eating the Med Way

This webinar mini-series demonstrates simple steps to eating the Med way by making easy changes to the foods you eat.

Steps to Eating the Med Way Recordings:

Overview of the Mediterranean Diet

Change Your Protein

Swap Your Fats and Snack on Nuts

Eat More Fruits, Vegetables, and Whole Grains

Rethink Your Sweets

For more webinars on healthy eating, visit esmmweighless.com/newsletter-webinars.