Handy Mediterranean Diet Food Guide, Part 2

In the first part of this Mediterranean diet food I address olive oil, pasta, rice, bread and pastries and grains.

Here we continue with veggies, potatoes, legumes, fish, dairy, poultry, nuts, etc.

Here's a tip: If your Mediterranean diet food pantry is bright, meaning it shows many colors, it is probably excellent. If it includes most categories of Mediterranean food, your diet will most certainly be balanced.

I can't stress enough that variety is paramount in the Mediterranean diet. As in the phrase "The more the merrier," in your Mediterranean diet food pantry is likewise: "The more variety the healthier and tastier."

Indeed, variety in your Mediterranean diet pantry and recipes, and a relaxed but dynamic lifestyle are two of the most important Mediterranean diet secrets that too few people pay attention to. But let's be more specific.

Vegetables and fresh fruit

Ideally vegetables should be seasonal, fresh, and local. Also, they should be not manipulated or minimally processed. In short, when vegetables satisfy those qualities they are the most palatable and healthy.

Now, I am aware that it isn't always possible to buy the best veggies all the time. The reason can be that you live in a very cold region, that they aren't affordable or that they simply aren't available.

So, my advice is that you see it as a goal and do what you can towards that goal. My readers know that I don't advocate sacrifice, but common sense and joy of cooking.

Here are some tips for buying good quality vegetables:

• If there's a farmer's market near you, choose it always over a supermarket. Chances are that the Mediterranean foods you get there are much fresher than in big chain stores.
  
  Moreover, buying vegetables in a farmer's market has a visual and playful element that you don't get in a chain supermarket. The environment itself, or the range of colors, for example, can be an incentive to take your children with you and teach them lots of things about Mediterranean diet foods and healthy eating while enjoying yourselves.


• In the USA there are community-supported agriculture (CSA) farms, and similar arrangements in other countries like the United Kingdom. Either you pick up you weekly veggie box, or it gets delivered to you. This is a win-win situation, you get the best, tastiest, and freshest vegetables for your Mediterranean recipes, and you support the local small farmer. Maybe their tomatoes have imperfections or scars on their skins, but this is not cause for concern, this is how nature works. What matters is the taste and the healthfulness of the produce you are going to eat.


• Ideally foods should be free of chemicals, but I've come to the conclusion that it's more sensible to buy from your small local farmer than organic produce that has traveled thousands of miles. They taste much better, sometimes you even get to know the farmers growing the vegetables. Besides, local farmers grow unmatched old heirloom varieties you don't find anywhere else.

I personally don't have a fixed set of norms. For example, unless I know where they come from, I always try to buy organic wine grapes, because often grapes have too many chemicals. Or in winter, for instance, if I see that some potatoes or pumpkins are too floury, I buy them organic. When my local farmer sells new potatoes, I buy from him/her right away. They make a delicious potato omelet!

My buying decisions are based on my experience and the Mediterranean diet food I see on offer. I don't know if it sounds like a lot of work to you, but it's not. You take conscious decisions when buying, and after a little while it becomes second nature.

Being aware of what you eat, knowing it, is another one of the really useful Mediterranean diet secrets almost nobody talks about.

Related popular pages featuring Mediterranean diet foods

Mediterranean food guide, part 1
Discusses what olive oil, pasta, rice, breads and pastries, or grains should you buy for different recipes.

Mediterranean foods guide, part 3
Explains what legumes, mushrooms and herbs to buy.

Mediterranean recipes directory
Here's an annotated list of the step-by-step recipes you find in this web site ordered by main ingredient.

Mediterranean diet plan
Presents menus for every day of the month.

Olive oil
Highlights the golden elixir of the Mediterranean kitchens.

Food pyramid
Presents the Home Cook Food Pyramid.

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