Recommended Food Alternatives for the Mediterranean Diet

Add fiber to every meal

• Start by choosing foods that have at least 3 g of fiber per serving (10% Daily Value).
• Aim for high-fiber foods that have at least 7 g of fiber per serving (25% Daily Value)

‍

Helpful Tips

Recommended whole-grain bread brands.

• Mike’s Killer Bread
• Ezekiel 4:9 Sprouted Whole Grain Bread
• Silver Hills Sprouted Power Squirrelly Bread

‍

Recommended whole grain cracker brands.

• Mary’s Gone Crackers Super Seed Classic
• Ak-Mak Sesame Crackers
• Wasa Crispbread Fiber

‍

Recommended whole grains.

• Old-fashioned rolled oats or steel-cut oats
• Wild or brown rice
• Quinoa

‍

Limit added sugar and sugary beverages. 

• Review “added sugar” on the nutrition facts label, and aim for as low as possible. 
• Added sugar should be <10% Daily Value
• If the first three ingredients are a type of sugar (sucrose, glucose, fructose, cane sugar, etc) the product is likely high in added sugar

‍

Helpful tips

Alternatives to sugary beverages.

• Spa water recipes
• Unsweetened iced tea
• Loose leaf or bagged hot tea

Alternatives to high-sugar packaged foods.

• Rolled or steel-cut oats (instead of granola or breakfast cereal)
• Greek or Icelandic yogurt (instead of sweetened yogurt)
• Baked apples or smoothie bowl (instead of ice cream or dessert)