The Mediterranean Diet: Pantry Staples Your Mom Needs to Have

Caregiver in Arlington County VA: Mediterranean Diet

Caregiver in Arlington County VA: Mediterranean Diet

There’s been a lot of discussion in the medical world about the Mediterranean diet. It’s praised as being one of the best diets for your heart.  Many professionals also feel it benefits the brain.  It’s based on recipes that use fresh fruits and vegetables, lots of seafood, very little beef and pork, and lots of whole grains.


Are you trying to improve your mom’s diet?  A 2013 report in the New England Journal of Medicine supports the theory that this is one of the better diets out there.  Of the 7,447 older men and women who followed this diet for four years, numbers of cardiac events were approximately 30 percent lower than those not following the diet.  The Mediterranean diet is easy to follow, but it does require a few pantry staples.

Here they are:


For the Fridge and Freezer

Fresh fish and shellfish are ideal, but it’s not always feasible if you don’t live near the coast. Frozen fish is easier to store and purchase. You’ll want to have things like cod or haddock fillets, salmon, and shrimp on hand. Chicken and turkey are also suitable proteins.

Tomatoes are a staple in the Mediterranean diet. Keep fresh tomatoes on hand for salads, baking, and fresh sauces.

Other beneficial fruits and vegetables are:

• Bell peppers
• Broccoli
• Cabbage
• Cauliflower
• Kale
• Lemons
• Spinach
• Zucchini


For the Cupboards

-Olive oil is a must-have. Instead of stocking the pantry with canola or vegetable oil, swap those for olive oil. You can keep a lighter olive on hand for baking and other cooked dishes. Make sure your mom has extra-virgin olive oil available for salad dressings and dipping whole grain bread.

-Fresh garlic is another key component in this diet. Keep heads of garlic stored in a dry location. Your mom can use it with olive oil to create a healthy, delicious dipping sauce for her bread. It’s also an ingredient that will be used in fresh tomato sauce and many sauteed dishes.

-Onions are high in fiber and add a lot of flavor to any dish. You’ll find many Mediterranean dishes call for chopped onion and garlic together. These two ingredients tend to be base ingredients in soups, pasta sauces, and grain pilafs.

-Finally, keep dried beans and lentils on hand. Whole grain pasta, brown rice, and barley are also helpful. If you can’t get to the store to help your mom get stocked up, hire an elder care professional. They can help with errands, meal preparation, and companionship. Call and elder care agency today.


If you or an aging loved-one are considering hiring a caregiver in Arlington County, VA, please contact the caring staff at LivinRite Home Care.
Call Us Today at (703) 634-9991.
Serving Northern Virginia, The Valley, and Surrounding Communities.