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Mediterranean Diet Guide Part 6: Set Up Your Kitchen

Mediterranean Diet Guide Part 6: Set Up Your Kitchen

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 6 of this series will provide some tips on how to organize your kitchen with the Med diet essentials. If you missed part 5, you can read it here.

In the Pantry

  • Beans: chickpeas, cannellini, fava and kidney beans; lentils
  • Breads: bread crumbs, focaccia, lavash, pita and other breads (whole grain)
  • Canned Seafood: Anchovies, clams, salmon, sardines, tuna
  • Capers: once opened, they keep in the refrigerator for up to six months
  • Cereals: oatmeal, plus other hot or cold cereals (best options list whole grain as the first ingredient, have 3 grams of fiber and no more than 8 grams of sugar per serving)
  • Crackers: first ingredient should be whole grain, and provide 2-3 grams of fiber per serving
  • Dried Fruit: apricots, blueberries, cherries, cranberries, figs, raisins, prunes
  • Garlic
  • Grains: bulgur, couscous, farro, millet, oats, polenta, rice, quinoa
  • Herbs and Spices: basil, bay leaves, black pepper, cinnamon, cloves, coriander, crushed red pepper, cumin, curry powder, dill, garlic powder, ginger, oregano, paprika and more
  • Honey
  • Nuts: almonds, hazelnuts, peanuts, pine nuts, pistachios, walnuts
  • Oil: extra-virgin olive oil, grapeseed oil, peanut oil
  • Olives: all types
  • Pastas: all types (especially whole grain)
  • Potatoes
  • Red Wine
  • Salt: kosher, sea and iodized
  • Seeds: fennel, flax, sesame, sunflower
  • Tomatoes: canned, paste, sauce, sun-dried
  • Vinegars: balsamic, champagne, cider, fig, red wine, white wine

In the Refrigerator

  • Cheese (soft and hard varieties), eggs, fruit (berries, grapes), poultry, Hummus and other Med dips, milk, mustard, pesto, pickles, tapenade, vegetables (a variety, plus salad greens), white and sparkling wine, yogurt

In the Freezer

  • Frozen fruit, poultry and meat, seafood, vegetables, chicken stock, sorbet and gelato

On the Counter

  • Fresh Fruit: avocados, apricots, cherries, clementines, figs, grapefruit, lemons, limes, oranges, melons, nectarines, dates, bananas, plums, apples, peaches, pears, pomegranates and tangerines
  • Tomatoes: fresh tomatoes should be stored at room temperature
  • Olive oil: Keep an olive oil dispenser near the stove, and store the rest in a cool dark place

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

Source: Oldways

Part 1   Part 2   Part 3  Part 4   Part 5


Anti-Cancer Recipes