Tips and Tools
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Introduction — 7 Simple Steps
These simple steps will help you eat the Med Way every day.
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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.
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Swap Your Fats
Learn about the different kinds of fats, where they are found, and the impacts they have on health.
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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.
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Fish and Seafood Buying Tips
Fish doesn’t have to break the bank. Farm-raised or wild-caught? What about mercury? Be an informed consumer with these resources.
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Med Way Kitchen Staples
Keep a variety of these key ingredients on hand to help you make simple, delicious, and satisfying meals.
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Snack on Nuts and Seeds
Add them to foods you already eat. Top salads, grains, and fruit. Make them your go-to snack.
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Olive Oil Buying Guide
How to buy olive oil — 3 simple rules.
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Make Olive Oil Your Go-to.
Swap butter and other solid fats with olive oil.
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Produce Storage Guide
Tips for where and how to store produce.
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Cooking Whole Grains
General guidelines for cooking popular whole grains
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Read Labels
One of the best ways to be mindful of what you and your family are eating is to become a label reader.
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Rethink Your Sweets
Added sugar is sugar added to processed or prepared foods.
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Meal Planner and Shopping List
Print out this helpful list for your meals and needed supplies.
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:
For more webinars on healthy eating, visit esmmweighless.com/newsletter-webinars.