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Reverse Pre Diabetes Naturally: The Basics of the Mediterranean Diet Food Groups

I embarked on my new eating habits by following the basics of the Mediterranean diet food groups. As I became more familiar with the food groups and the number of servings, I started having fun mixing and matching.

Some mornings, I have half a cup of muesli and milk topped with one tablespoon of freshly ground flax seeds. That’s 1 serving of grains, 1 serving of dairy, and 1 serving of seeds. I combine that with half a red grapefruit, and I have 1 serving of fruit. Sometimes I add 1 serving of fruit over the muesli or top it with a serving of nuts.
On other mornings I have 1 cup of tossed salad with 2 tablespoons of lemon juice and a tablespoon of olive oil, a hard-boiled or sunny side up egg, 2 slices of whole grain bread, a plain low-fat yogurt (1.5%) with a tablespoon of freshly ground flax seeds, and a half of red grapefruit. That’s 1 serving of vegetables, 1 serving of fat, 1 serving of eggs, 2 servings of grains, 1 serving of dairy, 1 serving of seeds, and 1 serving of fruit.

Mediterranean Diet Pyramid

Courtesy: Oldways

You get the Idea. As you become familiar with the basics of the mediterranean diet food groups and the number of servings, you’ll stop referring to the list and it will become a routine for you. Now I spend my time thinking how I can make my meals more exciting by creating new combinations.


I enjoy creating many different combinations with the basics of the Mediterranean diet food groups. I use them just like building blocks. Everyday I come up with new ways to combine them. All I have to do is make sure I use the number of servings from all the food groups. As you can see the possibilities are endless.



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