Want to know more about the Mediterranean Diet? Are you looking for materials to help you go Med, such as shopping lists, Mediterranean superfoods, portion size tips, and budget-friendly recipes?

You've come to the right place. Click on the links below for all things Mediterranean, including tool kits, store tours, affordable recipes and more from the MFA.

THE MEDITERRANEAN PYRAMID

Print out the Oldways Med Pyramid and tape it to your fridge or kitchen cupboard and you'll always be inspired to eat healthy, delicious meals! This image is designed to print out perfectly on standard size paper.

Download the Oldways Med Diet Pyramid (123K JPEG)
To purchase a poster-size pyramid or pre-printed letter-size pyramids, please visit our Oldways store.

12 GREAT WAYS TO USE…

Avocados, Greek yogurt, hummus, olive oil, and olives Greek yogurt are all part of the healthy Mediterranean Diet. They’re also versatile ingredients you can use in a number of ways. For example, you can substitute hummus or Greek yogurt for mayonnaise in dressings and dips. Discover a dozen easy and delicious ways to use these and other Med Diet basics. 

Go to 12 Ways to Use and download the individual PDFs.

MED DIET 101

The Med Diet reflects a way of eating that is traditional in countries surrounding the Mediterranean, but you don't need to travel any further than your local supermarket to discover its delicious flavors and fresh foods.

It's easy to bring the remarkable health benefits and affordable Med style of eating to your kitchen and we will show you how! Check out our latest resource, Welcome to the Mediterranean Diet. This trifold brochure, available either as a downloadable PDF or in hard copy, provides 8 simple steps to get you started eating the Med Way!

Download Med Diet 101 (3.6 MB).
To purchase hard copies of the brochure, please visit our Oldways store.

MED•MONTHLY NUTRITION NEWS

This 17-page collection offers inspiration for eating the Med way each month of the year, from January (Oatmeal Month) to December (Med Diet Holiday ideas). In between, there's useful information about delicious foods from pomegranates to potatoes, and about the health benefits of the gold-standard Mediterranean Diet. MedMonthly Nutrition News is perfect for dietitians and health professionals looking for a themed monthly feature for communication with clients – but it's also an interesting read for anyone who likes good food!

Download MedMonthly Nutrition News (1.1M PDF)

THE POWER OF $2: EASY AND AFFORDABLE MED RECIPES

Good news for those who want to eat healthy without breaking the bank: the gold standard Mediterranean Diet is surprisingly affordable! Hundreds of Med main dishes cost $2 or less per person, without requiring expert cooking skills.

Oldways and the Mediterranean Foods Alliance have put together, The Power of $2, a sampler of a dozen colorful, delicious main dishes and sides to get you started exploring the Med Diet. These recipes – including Penne with Tomatoes, Pita Pizza, Coq au Vin and more – will quickly become family favorites.

Download The Power of $2 (900 KB PDF)

MEDITERRANEAN DIET GROCERY LIST

Cooking healthy, delicious meals is easier if you stock your pantry with staples common to many Mediterranean dishes. To make your life easier, we've created a standard shopping list including all the key basics.

Our advice? Print out the list and stick it on your fridge with a few magnets, then check off items during the week as you run out of them or as you plan your meals for the coming days. Then, when you're ready to shop, all the inspiration you need for better meals will be right at your fingertips.

Download Mediterranean Diet Grocery List (1.3M PDF)

MAKE EACH DAY MEDITERRANEAN

Make Each Day Mediterranean is designed specifically to introduce you to the remarkable health benefits, fresh flavors and tastes, and affordability of eating the Mediterranean way. Drawing on Oldways’ two decades of leadership with the Mediterranean Diet, this kit includes handouts, cooking tips, plus a number of free materials you can download and share with others.

Learn about Mediterranean Diet all-stars, facts and myths about the Med Diet, ways to develop healthy habits, how to understand the Med Diet pyramid, and much more!

Download Make Each Day Mediterranean (PDF 2.9 MB)

7-DAY SEASONAL MEDITERRANEAN MENUS

    Download Autumn/Winter 7-Day Menu (PDF 385 KB)
    Download Spring/Summer 7-Day Menu (PDF 436 KB)

MAKE EACH DAY MEDITERRANEAN CALENDARS

Each May, we create 31 new tasty tips to get you closer to living  your own Mediterranean lifestyle. Go ahead and give it a try - just one easy tip a day will have you on your way.

Download May 2012 (PDF 250 KB)
Download May 2011 (PDF 904 KB)
Download May 2010 (PDF 589 KB)
Download May 2009 (PDF 90 KB)

MED DIET TIPS FOR EVERYONE  

There is still a large consumer population that has yet to discover the nutritious and delicious benefits of the Mediterranean Diet. To help consumers and families bring the gold-standard Mediterranean Diet into their daily meals, we have composed a few helpful tips that speak to parents, seniors, and women.

Download Med Diet Tips (PDF 183 KB)

MED HOLIDAY MENUS

Bring inspiration to your holiday table and celebrate the holiday season with festive menu ideas based on the traditional, healthy eating patterns of the Mediterranean diet. We compiled a few of our favorite Mediterranean recipes to help make your holiday feast a healthy, delicious meal your whole family will love.

Download May All Your Holidays be Mediterranean (PDF 2.2 MB)