Frugality Of The Mediterranean Diet

Followers of the Mediterranean diet can expect lower risk of cancers, heart disease and overall mortality, MayoClinic.com reports. However, the Mediterranean diet can be costly, making it unappealing for frugal folk. Fortunately, there are a number of measures you can take to save money and improve the frugality of the Mediterranean diet while maintaining its important health benefits.

Produce

Fresh produce forms the foundation of the Mediterranean diet. Fruits and vegetables are excellent sources of essential nutrients like vitamin B6, calcium and dietary fiber. Opt to include less-expensive produce choices like apples, bananas, cucumber, green beans and eggplant into your Mediterranean diet plan.
Also, you can save money on produce by purchasing frozen and canned varieties of produce when out of season.

Whole Grains

The regular consumption of whole grains is an important aspect of a healthy Mediterranean diet. Whole grains contain significantly more dietary fiber, vitamins and minerals than refined grains like white rice and crackers. Inexpensive whole grain choices include whole wheat bread, brown rice and whole wheat pasta. Check the label to ensure that the food is 100 percent whole grain or find the official Whole Wheat Council stamp.

Legumes

Legumes like lentils and kidney beans are important sources of dietary protein and soluble fiber for Mediterranean dieters. Replacing meats in your diet with dry legumes can save you considerable amounts of money on your grocery bill. Legumes can be added to Mediterranean diet-friendly dishes like pasta and lentil soup.

Olive Oil

Olive oil tends to be consumed daily by followers of the Mediterranean diet. Olive oil is rich in healthy monounsaturated fats and antioxidants, but olive oil can be expensive. You can save money on olive oil by purchasing store brands, using coupons and buying in bulk.

Fish

People in Mediterranean sea-bordering nations like Greece tend to eat fatty fish regularly, the Women's Heart Foundation reports. Fish are rich in omega-3 fatty acids, which can reduce your risk of cardiovascular disease. You can cut your fish costs by opting for canned fish like canned tuna or sardines.