Valeo’s Mediterranean Living Guide 

Core Principles

 1. Mediterranean-Based Food Quality 

• Focus on high-quality, fresh, and seasonal Mediterranean foods. 
• Emphasize fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil. 

2. Meal Frequency 

• Aim for 2-3 balanced meals per day. 
• Avoid snacking between meals to allow your body to properly digest and utilize nutrients. 

3. Mindful Eating and Social Connections 

• Practice mindful eating by paying attention to hunger and fullness cues, and savoring each bite. 
• Share meals with family and friends to enhance the eating experience and build social connections. 

4. Regular Movement 

• Incorporate regular physical activity into your daily routine. 
• Engage in activities like walking, cycling, or other forms of exercise that you enjoy and can sustain over time.    

Valeo’s Traffic Light: Limited Quantity Food

1. Processed Sugars: such as sugary drinks, candies, and desserts. 

2. Refined Grains : such as white bread and pastries 

3. Trans Fats: found in partially hydrogenated oils used in baked goods, fried foods, and some margarines. 

4. Processed Meats: such as sausages, hot dogs, and deli meats, which are often high in unhealthy fats, sodium, and preservatives. 

5. Highly Processed Foods: that are typically high in unhealthy fats, sugars, and additives. 

Valeo’s Traffic Light:  Moderate Quantity Food 

1. Poultry: Choose lean cuts and preparing them in healthy ways, such as grilling or baking.

2. Eggs: Consume a few times a week, as part of a balanced diet. 

3. Cheese: Choose varieties that are lower in fat and rich in flavor. 

4. Yogurt :Opt for natural, full fat, unsweetened yogurt, preferably of the Greek. 

5. Red Wine : Limit to one glass per day for women and up to two glasses per day for men, typically with meals. 

6. Whole Grains: Incorporate whole grains like whole wheat, barley, and oats into your diet, balancing them with other nutrient-dense foods. 

Valeo’s Traffic Light:  High Quantity Food 

1. Low GI Fruits & Vegetables: which includes berries, leafy greens, tomatoes, cucumbers...

2. Healthy Fats: like extra virgin olive oil, avocados, nuts, and seeds 

3. Legumes: such as beans, lentils, and chickpeas in your diet. 

4. Fish and Seafood: fatty fish like salmon, sardines, and mackerel. Aim for at least two servings per week 

5. Herbs and Spices: Like fresh and dried herbs like basil, oregano, rosemary, and spices like garlic and pepper 

Quick 'n' Quirky

Create your own Mediterranean-inspired herb and spice blend by mixing dried oregano, basil, thyme, rosemary, garlic powder, and a pinch of sea salt. Sprinkle it generously over grilled meats, fish, or roasted veggies for a burst of aromatic flavor.