It can be difficult to know what to select from the rows of aisles at the big-box Costco store, with thousands of products stacked high.
Fortunately, Lauren Manaker, a registered dietitian based in Charleston, South Carolina, has recommendations on how to shop at the store with health in mind, purchasing products that fit the Mediterranean diet: foods associated with weight loss, health of the heart and longevity.
The diet plan is not about eating a certain amount of calories per day or avoiding certain foods. Rather, it’s about achieving an ideal balance between fresh produce, lean meats, whole grains and fats.
It even allows, in moderation, foods that aren’t typically allowed on traditional diets, such as candy and wine, making it easier to shop for a meal plan.
However, Manaker knows that a lack of guidance and the overwhelming nature of grocery stores can make the shopping trip difficult. Then she revealed all your favorite finds from bulk supplier Costco.
The latest version of the Mediterranean Diet pyramid was launched in 2009 and incorporated the use of regional herbs and spices “because they give regional identity to different dishes”, Sara Baer-Sinnott told DailyMail.com.
‘Costco is not my go-to place for all my essentials. But there are a few items I’m excited to include in my shopping cart to help me eat seasonally, especially when spring arrives,” Ms. Manaker wrote for Business Insider.
To start, Manaker recommended purchasing specific products from Costco, including avocados, asparagus, and grapes.
Asparagus is especially good to buy in spring, when food is in season. He said it’s a good complement to frittata and cold soups, and works well as a standalone side dish.
Next, Ms. Manaker recommended Costco’s burrata and olive oil, a cornerstone of the Mediterranean diet.
Olive oil contains “healthy fats,” also known as unsaturated fats. These nutrients reduce the risk of developing heart disease and are part of an overall healthy diet, according to Harvard TH Chan School of Public Health.
When shopping for protein at Costco, Manaker tends to opt for lean options, like fish.
In particular, she said she prefers Cuisine Solutions’ vacuum seared salmon because it’s an easy and healthy option for busy weeknights.
Plus, it tastes “divine,” the dietitian added.
Salmon and other seafood such as mackerel, shrimp and clams are popular items in the Mediterranean diet, which asks its followers to forego fatty meats such as beef and pork in favor of leaner meats such as fish.
Next, since “whole grains are a must in the Mediterranean diet,” Ms. Manaker said she likes to buy products like granola.
One Costco brand he prefers is One Degree. The product contains no added sugars, a common problem with many other granola brands.
One Degree’s Cocoa Quinoa Granola, for example, contains 6 grams of added sugar per serving.
That’s one-third less sugar than found in other brands, like Kirkland’s Ancient Grain granola, which has 9 grams of sugar per serving.
Another wholesome product that Mrs. Manaker buys at Costco is Dave’s Killer Bread.
He uses it to make a vegetarian sandwich with hummus at lunchtime. Since they are sold in packs of two, she recommends freezing one to preserve freshness.
Finally, your trip to Costco includes a few trips down the candy aisle.
First, she recommended Veggie Made Great’s Chocolate Raspberry Muffins.
They’re made with zucchini and beets, something Manaker likes because it allows her to “sneak some greens” into her family’s diet.
For dessert, she likes to buy dark chocolate peanut butter cups and recommends the Skinny Dipped brand.
She said her product is low in added sugar and other processed ingredients, keeping it more in line with her dietary approach.
While the Mediterranean diet encourages healthy eating, Ms. Manaker added that it’s good that the nutritional guidelines still allow followers to satisfy their sugar cravings from time to time: “I love that the Mediterranean diet allows sweets in moderation.” .
