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.