Mary Flynn, PhD, is an expert on the Mediterranean diet and author of Low Fat Lies, High Fat Frauds, And the Healthiest Diet In The World. She suggests stocking up on the following items and making them a regular part of your diet to help manage weight and life a long, healthy life – while enjoying what you eat!

Anchovy fillets or paste

Artichokes – canned or jarred

Asparagus – canned or frozen

Beans – canned (such as cannelloni, red beans, and chickpeas)

Bread – pita or high-fiber

Breakfast Cereal – especially high fiber, minimum 5 grams per serving (i.e. Shredded Wheat, oatmeal, Fiber One, Grape Nuts, and All Bran)

Broccoli – frozen

Canola Oil

Capers

Carrots – fresh

Cheese – like swiss, provolone (nothing’s wrong with the occasional piece, but don’t overdo it – you want to reduce saturated fat intake), also grated parmesan or romano, part-skim mozzarella

Chicken/Beef broth – canned or bouillon cubes

Chicken Breasts

Canned clams

Eggs

Feta cheese – crumbled

Fruits – canned (i.e. peaches and pears packed in juice, not syrup)

Garlic cloves

Grape juice – purple (especially if you can’t drink alcohol or red wine)

Green/Red Peppers – fresh

Ham – lean and sliced (only occasionally)

Herbs and Spices – i.e. salt, red pepper flakes, black pepper, fresh or dried basil, oregano, parsley, and rosemary

Fresh Lemons

Lentils – dry

Lentil soup – canned

Milk – nonfat

Mushrooms – fresh and canned

Olive oil – preferably extra virgin

Olives – canned and packed in brine (sliced, whole)

Onions – red and white

Pasta – short noodles like ziti for easy measuring, preferably high-fiber, four grams of fiber per serving (try Delverde for a good-tasting, high-fiber, whole-wheat pasta)

Peas – canned or frozen

Pine nuts (pignolis)

Potatoes – fresh

Raisins

Red Wine – one half glass to one glass with dinner (omit if there is a health reason preventing you from drinking wine)

Rice – preferably brown (higher in fiber and more nutritious)

Roasted Red Pepeprs – jarred

Shrimp – frozen

Spinach/Kale – frozen

Tomatoes – canned and paste

Tomatoes – fresh (in season)

Tuna – canned in water

Turkey – sliced (occasional use of meat is okay, but avoid ground beef)

Various fresh fruits in season (i.e. grapes, figs, tangerines, plums, oranges, strawberries, apples, etc.) – 3 times a day

Various fresh vegetables in season (i.e. arugula, eggplant, spinach, broccoli, broccoli rabe, kale, asparagus, cucumbers, etc.)

Vegetable medleys – frozen

Vinegar – balsalmic

Walnuts and other nuts – shelled

Yogurt - plain

Source:  The Well Workplace, August 2004, Vol. 6 (6)

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