Ciao Mediterranean Diet
Nutrition Blog

Ciao Mediterranean Diet

Since we can’t all live in Spain, Southern Italy, or Greece, cue the crying, we can at least all eat like we do! Say “ciao” (hello) to this healthy way of eating, and good bye to fast, processed foods. When you embrace the basics of this way of eating, you’re providing your body with cardiovascular, cancer, and brain protection.

So what are we eating? More plant foods- whole grains, beans, vegetables, fruits, herbs- fish two times a week, moderate intake of poultry, dairy and eggs, and limited intake of red meat and sweets. Start by trying meatless Mondays, adding a salad to meals, subbing beans for meat, or adding fresh basil to your pasta.

If you want to learn more about how the foods we eat affect our body’s health, consider attending our Nutrition and Inflammation class. Learn more about how healthy fats, like those in olive oil and fatty fish, along with other Mediterranean diet staples, help reduce inflammation in the body.

Follow this link to register

Get started on your Mediterranean diet journey by trying this simple hummus wrap for lunch.

Herbaceous Hummus Veggie Wrap


1 whole wheat tortilla

1 container store-bough hummus, I like the Eggplant Hummus from Trader Joe’s

A variety of veggies- lettuce, greens, cabbage (romaine, arugula, purple cabbage, etc.), sliced bell peppers, sliced cucumber, sliced tomatoes

Fresh basil, cilantro, and/ or dill

Spread 2 tablespoons of hummus on wheat tortilla. Layer on the veggies. Finish with some sprigs of the fresh herbs. Roll up and enjoy!