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Mediterranean Diet Guide Part 4: The All-Stars

Mediterranean Diet Guide Part 4: The All-Stars

With so many types of diets out there, it can be difficult to determine which work and which don’t, or which are healthy and which are not. To help you out, we are providing a multi-part guide to understand the Mediterranean diet, which is recommended by our oncology dietitians. Part 4 of this series will take a look at some of the all-star foods in the Mediterranean Diet. If you missed part 3, you can read it here.


They are high in fiber, filled with healthy monounsaturated fats and vitamin E and they’re available year-round. Use them in salads, dips or eat them right out of the shell.


Beans are a great source of protein and fiber. Use them instead of meat to make one or more meatless meals a week. If you use canned beans, rinse well to remove some of the sodium.


It’s recommended to eat fish, which contain healthy fats, twice a week. Sardines, salmon and mackerel are all high in heart healthy omega-3 fatty acids.

Nuts, Peanuts & Seeds

Protein-packed and high in fiber and heart-healthy fats, nuts make for a good snack. Add a small amount of sesame or sunflower seeds to salad or toss them with roasted vegetables.


Tomatoes are a great source of vitamin C and lycopene. They also stimulate immune function and help fight some chronic diseases.


Containing powerful antioxidants from grape skins and seeds, wine has been shown to reduce the risk of most diseases associated with aging. Enjoy a glass a day for women and two for men to help prevent strokes. If you don’t like wine, substitute 100 percent grape juice.


Yogurt is loaded with protein, calcium to protect and strengthen bones and has beneficial bacteria that are important to digestive health. Greek yogurt has twice the protein of regular yogurt.

Whole Grains

Containing nutrients, fiber and protein, whole grains contain “good” carbs and are a good part of a healthy diet. Use barley, brown rice and whole wheat couscous for side dishes.

For recipes and info about nutrition services offered at the Community Cancer Center, click here.

Source: Oldways

Part 1    Part 2   Part 3


Anti-Cancer Recipes