Flash Cards

These flashcards cover the core elements and strategies of navigating challenges and maintaining momentum on the Mediterranean Diet. You can use them for quick reference and reinforcement of the concepts learned in Module 5.

Flashcard 1

  • Front: Time Constraints & Busy Schedules
  • Back:
  • Meal Planning: Weekly plans with Mediterranean-inspired dishes.
  • Batch Cooking: Prepare and freeze meals in advance.
  • Quick Recipes: Use recipes under 30 minutes like Greek salad or hummus.
  • Prioritize Health: Focus on the long-term health benefits.

Flashcard 2

  • Front: Limited Access to Fresh Ingredients
  • Back:
  • Use frozen/canned alternatives like vegetables, beans, and fish.
  • Adapt Recipes: Substitute unavailable items with local produce.
  • Local and Seasonal Produce: Embrace and incorporate them into meals.

Flashcard 3

  • Front: Social and Cultural Challenges
  • Back:
  • Communicate dietary choices to friends and family.
  • Contribute Mediterranean dishes to gatherings.
  • Practice Moderation: Balance indulgence with healthier options.

Flashcard 4

  • Front: Cravings and Snacking
  • Back:
  • Healthy Snack Options: Greek yogurt, apple slices with almond butter, bean salad.
  • Mindful Eating: Recognize true hunger cues.
  • Stay Hydrated: Distinguish between hunger and thirst.

Flashcard 5

  • Front: Dining Out and Traveling
  • Back:
  • Choose grilled/baked over fried foods.
  • Request healthy sides like salads or veggies.
  • Research restaurants for Mediterranean options.

Flashcard 6

  • Front: Plateauing or Slow Progress
  • Back:
  • Stay Patient and Trust the Process.
  • Reassess portions and try intermittent fasting.
  • Stay Active and prioritize sleep and stress management.

Flashcard 7

  • Front: Dietary Restrictions and Allergies
  • Back:
  • Substitute nuts with seeds, use lactose-free or plant-based dairy.
  • Gluten-Free Grains: Quinoa, rice.
  • Adapt recipes for vegetarian and vegan options.

Flashcard 8

  • Front: Budget Constraints
  • Back:
  • Focus on cost-effective staples: legumes, whole grains.
  • Buy in bulk and shop for seasonal/local produce.
  • Minimize meat consumption and cook meals at home.

Flashcard 9

  • Front: Lack of Knowledge or Cooking Skills
  • Back:
  • Start with Simple Recipes.
  • Utilize online resources and cooking classes.
  • Experiment and be creative in the kitchen.

Flashcard 10

  • Front: Staying Motivated: Tips and Tricks
  • Back:
  • Understand Your “Why”.
  • Set SMART Goals.
  • Embrace New Recipes.
  • Build a Support System and Monitor Your Progress.