Mediterranean Diet Month

It’s time to party! May is National Mediterranean Diet Month, so let’s celebrate! Among the many diets promoting health benefits, the Mediterranean Diet is one of the few I actually recommend. With emphasis on fruits, veggies, beans, nuts and seeds, whole grains, and healthy fats it’s an all-star diet that has been proven to reduce risk of heart disease, cancer, Parkinson’s and Alzheimer’s diseases. Sounds great, huh?

While other diets are strict, the Mediterranean Diet leaves room for flexibility and emphasizes foods, without restriction. Here are some key components:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

As you can see, the idea behind the Mediterranean Diet is not only about including more of the foods that are good for us, but also including more healthy lifestyle behaviors such as eating with family and friends and getting exercise! I want to discuss one of the key components a little further—incorporating more healthy fats, such as olive oil into your meals.

There has been research showing quality evidence that plant oils, such as olive oil, have positive health benefits such as reducing risk for stroke and heart attack. Some fun facts about olive oil include:

  • Contains antioxidants
  • Has anti-inflammatory properties
  • Has anti-bacterial properties

I recommend using extra-virgin olive oil or EVOO as this variety has the most health benefits. This is because EVOO is extracted from olives using only pressure (a process called cold pressing). Olive oil is great drizzled over a salad, mixed into a salad dressing, used in marinades for meat, fish, poultry or veggies, drizzled over whole grain pasta, and much much more!

You can also try including other unsaturated fats like olive oil in your diet such as fatty fish (tuna, mackerel, salmon, sardines), nuts, seeds, and avocado.

Healthy and Happy Eating,
Eat Healthy Shop Smart With Emily




Mediterranean diet: A heart-healthy eating plan. (2017, November 3). Retrieved from

7 Tips for Making Healthy Choices while Eating Out


Happy March! I feel like yesterday I was putting up my Christmas decorations, and now it is already March…where has the time gone! Throughout the year we find that we face different nutritional and health challenges. Continue reading

Diabetes Myths Vs. Facts

Myths VS Facts of Diabetes -

Eat Healthy, Shop Smart with Ashley.


Happy November! WOW where did the time go… I just remember back to school season and now we are nearing the end of fall!

November celebrates National Diabetes Month, so as one of your Supermarket Dietitians, I am going to provide you with some great resources that include tips from all of our supermarket dietitians, a diabetic shopping list, and an entire month long menu of consistent carb intake at each meal and snacks! How cool is that?! Click here to download the Diabetic Shopping List. We want to make your journey towards better health and nutrition as easy as possible!

Continue reading