Tips and Tools

Introduction — 7 Simple Steps

These simple steps will help you eat the Med Way every day.
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.
Swap Your Fats

Learn about the different kinds of fats, where they are found, and the impacts they have on health.
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.
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.
Med Way Kitchen Staples

Keep a variety of these key ingredients on hand to help you make simple, delicious, and satisfying meals.
Snack on Nuts and Seeds

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

How to buy olive oil — 3 simple rules.
Make Olive Oil Your Go-to.

Swap butter and other solid fats with olive oil.
Produce Storage Guide

Tips for where and how to store produce.
Cooking Whole Grains

General guidelines for cooking popular whole grains
Read Labels

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

Added sugar is sugar added to processed or prepared foods.
Meal Planner and Shopping List

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

Eating the Med Way Handout

Low-Res version for viewing on-screen - (PDF): English | Spanish

Low-Ink version for in-house printing - (PDF): English | Spanish

Professional print version - (PDF): English | Spanish

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.