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Mediterranean Diet Guide – Food List, Meal Plan, Recipes

The Mediterranean diet regime — occasionally identified as MD for brief — continuously ranks at the prime of in general best diet plans. That’s partly for the reason that the Mediterranean diet regime is an inclusive eating sample chock complete of healthful food items, not a restrictive program.

The Mediterranean food plan also tops the charts since it truly is total of inexpensive, accessible foods that are tasty — and that you in all probability now adore to take in. Eating the Mediterranean diet plan feels like a satisfaction, relatively than a chore.

Mediterranean Diet Guide – Food List, Meal Plan, Recipes — Grilled Mediterranean Rooster.Right now

What is the Mediterranean diet plan?

The Mediterranean diet regime will take its name from the sea it is named for and features food items that are native to the nations around the world bordering the Mediterranean — namely Greece, Italy, Spain, Morocco, Egypt and Lebanon.

Food items that come from the Mediterranean involve lots of veggies, fruits, whole grains and legumes. There is minor sugar, sodium, really processed food items, refined carbs, saturated fats and fatty or processed meats. Generally, the Mediterranean eating plan is amazing and helpful simply because it obviously consists of nutrient-dense plant-centered foods and excludes unhealthy additives.

The simple fact that the MD is versatile and available and you have a in essence fantastic ingesting plan. It’s so fantastic for you, in reality that in 1993 the nonprofit group Oldways partnered with the Harvard School of General public Wellness and the World Health and fitness Corporation (WHO) to produce the Mediterranean Eating plan Pyramid as a much healthier alternative to the USDA foods pyramid.

And — this is important — the Mediterranean food plan is a enjoyment to try to eat. “It celebrates the satisfaction of food stuff,” Samantha Cassetty, a registered dietitian and weight-decline pro primarily based in New York Metropolis and the coauthor of “Sugar Shock,” told Nowadays.

Women's hands holding glasses toasting. — The Mediterranean diet regime consists of wine.Getty Pictures

Potential well being benefits of the Mediterranean diet plan

The Mediterranean diet program was made due to the fact persons who are living in countries bordering the Mediterranean Sea are inclined to have lessen degrees of heart ailment and stay lengthier than People, and authorities consider that their eating plan may get a great deal of credit for that. Scientists became intrigued in Mediterranean-fashion feeding on in the 1950s. In 1992, it was launched as a diet regime by the U.S.D.A. in get to support Us citizens lessen their cholesterol.

In addition to the basic gains of ingesting the MD, there are also a lot of boons for certain segments of the populace. Recent exploration indicates that expecting girls can decreased their danger of creating significant blood force by ingesting a Mediterranean diet. Yet another research exhibits that folks at risk for metabolic ailment could lessen their blood cholesterol and raise their digestive health by pursuing a Mediterranean eating plan.

In addition, the Mediterranean eating plan has verified to be rather productive for individuals who want to manage — or get rid of — body weight. One particular research analyzed the weight loss plans of a lot more than 32,000 Italians more than the system of 12 years and uncovered an affiliation amongst the Mediterranean diet and reduce degrees of fat attain and a decrease maximize in midsection circumference.

In scenario that is not more than enough to influence you, the “environmentally friendly” Mediterranean diet plan — which excludes crimson meat — has been shown to be extremely efficient at decreasing visceral unwanted fat. Visceral unwanted fat is risky for our wellbeing for the reason that it surrounds — and can hurt — organs.

But you really don’t have to have a wellness concern to undertake the Mediterranean eating plan. “It’s a healthy diet for just about everyone,” Karen Ansel, a New York-primarily based registered dietitian and writer of “Therapeutic Superfoods for Anti-Growing old, informed These days. Gurus concur that it can be among the the most effective means to reduce weight. And it can do the job if you want to strengthen your overall wellbeing, even if you are comfy with your pounds.

Meals to eat on the Mediterranean diet

Preserve in mind that the Mediterranean eating plan represents a tradition just as considerably as it does a delicacies, so it’s not about what’s authorized or avoided. Just before it was a “diet,” MD was just the way that individuals who stay in close proximity to the Mediterranean ate — individuals who relied on seasonal foods and wanted to head their budgets and their family’s health and fitness at the identical time, so it’s alright for you to flooring their guide and consist of as lots of or several Mediterranean foodstuff as you can.

Ancient grains, like quinoa, are part of the Mediterranean diet. — Historic grains, like quinoa, are component of the Mediterranean diet program. Getty Visuals

That staying claimed, these are the central meals in the Mediterranean food plan:

Fish — primarily salmon, sardines, and tuna
Fresh deliver — use what’s locally developed to guarantee freshness
Nutritious fats — like nuts, avocado and olive oil
Lean dairy — like cheese, Greek yogurt and milk
Complete grains — consider cereals, brown rice and complete-wheat pasta or historical grains like quinoa, chia, amaranth, bulgar and buckwheat
Wine — in moderation

The Mediterranean diet plan foodstuff pyramid

The Mediterranean meals pyramid gives a great way to realize how to assume about your food stuff rather of supplying you rigid instructions. It is arranged by how usually you should really involve a food items group in your diet, with the foodstuff you need to consist of most frequently at the base and the meals you must involve a lot less generally at the top rated.

Mediterranean diet infographic pyramid. — The Mediterranean diet program food items pyramid.Getty Images

Here’s the Mediterranean food stuff pyramid, from base to best:

Fruits, greens, grains (mainly complete), olive oil, beans, nuts, legumes & seeds, herbs & spices: Take in these at each food.
Fish and seafood: Consume at the very least twice a 7 days.
Poultry, eggs, cheese, and yogurt: Consume in average amounts, day-to-day to weekly, relying on the food items.
Meats and sweets: Take in these only often.

Foodstuff to stay clear of on the Mediterranean diet plan

There are no thoroughly forbidden meals on the Mediterranean diet plan. But you typically want to stick to eating foods with recognizable non-scientific names. A typical rule-of-thumb is that most of the things you try to eat really should not come in packing containers.

In this article are some meals to prevent on the Mediterranean eating plan:

Liquor (other than wine)
Butter
Greatly processed meals — like frozen meals with additional sodium, soda, large-sugar beverages, candy and processed cheese
Processed crimson meats — like scorching puppies, sausage, bacon and lunch meats
Refined grains — like white bread, white pasta or everything with white flour
Refined or processed oils — like soybean oil, safflower oil, corn oil, vegetable oil, canola oil and any hydrogenated or partially-hydrogenated oils

Mediterranean food plan recipes

Discover more about the Mediterranean eating plan:

Stephanie Thurrott is a author who handles psychological health and fitness, own growth, wellness, family members, foodstuff and individual finance, and dabbles in just about any other subject that grabs her awareness. When she’s not creating, search for her out strolling her pet or driving her bike in Pennsylvania’s Lehigh Valley.

Bonnie Taub-Dix contributed.

Heart healthy food drive to gather nutrient rich foods, Jan. 16-30 : Maui Now

December 17, 2022, 12:25 PM HST

The American Heart Association, alongside Hawaiian Airlines is supporting food access organizations in Hawaiʻi by hosting a heart healthy food drive Jan. 16-30, 2023.

To support the healthy food drive, items can be dropped off at from Jan. 16-30 at the following locations:

Hawai‘i Foodbank, 2611 Kilihau St., Honolulu, HI 96819, 808-836-3600
Hawai‘i Foodbank Kaua‘i, 4241 Hanahoa Pl., Ste. 101, Lihue, HI 96766, 808-482-2224
Maui Food Bank, 760 Kolu St., Wailuki, HI 96793, 808-243-9500
The Food Basket, 40 Holomua St., Hilo, HI 96720, 808-933-6030
The Food Basket, 73-4161, Ulu Wini Pl., Kailua-Kona, HI 96740, 808-322-1418

“Healthy foods serve as the basis of optimal health and choosing healthy options is easier when food access organizations distribute foods that provide ample nutrition,” organizers said. “People who face food insecurity are at a higher risk for chronic conditions due in part to the consumption of unhealthy foods that are high in calories and low in nutrients.”

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Hawaiʻi’s statewide network of food banks recognizes that consistent, equitable access to safe and healthy food is a fundamental human right. Accordingly, food banks like Hawai‘i Foodbank are prioritizing programs and initiatives to provide healthier food options to the communities they serve.

The food drive is a part of the American Heart Association’s Heart of Hawaiʻi campaign, a year- round health effort culminating at its annual Heart Ball.

Hawaiian Airlines is leading the Heart of Hawaiʻi company efforts to support the healthy food drive and serve as an example for other companies to host their own healthy food drives working with the Association.

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Healthy foods collected in the food drive should follow the Association’s nutritional recommendations including low saturated fat, low sodium and no added sugar. These foods are the highest in nutrition and contribute the nutrients that are most beneficial in avoiding the development of chronic diseases like heart disease and stroke.

Items include:

Beverages- water, 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} fruit juice, low-fat, powdered milk
Proteins- unsalted nuts, natural peanut butter, canned meat with no added sodium, beans either dried or no-sodium
Whole Grains- whole wheat pasta, whole wheat crackers, whole grain cereals, whole grain, natural granola bars, brown rice
Canned and Dry Goods- canned vegetables with no added sodium, canned fruit in 100{bf0515afdcaddba073662ceb89fbb62b6b1bf123143c0e06b788e1946e8c353f} fruit juice, natural applesauce, soups with low or no sodium, dried fruit with no added sugar and healthier cooking oils such as olive oil

The items from the Hawaiian Airlines healthy food drive will be donated to Hawai‘i Foodbank on O‘ahu, Hawai‘i Foodbank Kaua‘i, Maui Food Bank and The Food Basket on Hawai‘i Island.

Complete Protein Food Sources

Protein is all the rage these days, and lately the message appears to be to be that we’re continue to not receiving adequate. This essential macronutrient, located in a variety of foodstuff, supplies long lasting electrical power, gas for tissue development and restore, and the means for hormone and enzyme creation in our bodies (between other astounding rewards). The superior-protein craze has been with us for nearly a decade and does not feel to be going anywhere.

But as good protein use continues to rise as a nutrition precedence, so also does plant-based having. And with the increased curiosity in plant-concentrated eating plans, like veganism, vegetarianism, flexitarianism, arrives a renewed target on protein—a nutrient principally readily available in animal meat and goods. How can you up your plant intake without the need of spoiling your necessary protein consumption? Are you having ample protein each individual working day? What even is plenty of protein—and what superior-protein foodstuff can support you get there?

That’s the place the subject of entire protein comes in. Even though there are many wholesome food resources of protein, only some of them are viewed as finish proteins. Here’s precisely what that signifies, why it matters, and how to combine and match “incomplete proteins” to get all the nutrition you will need.

NataBene/Getty Illustrations or photos

Most Individuals Get Far more Than Enough Protein

The average human being wants about .8 grams of protein for every kilogram of body pounds, even though some folks could have to have much more dependent on precise situations (talk to your area dietitian for these specifics). Usually, although, People in america are truly consuming at the very least double their needs on average, so protein overloading seriously just isn’t essential. As well as, even though the specific selection is up for discussion, we can only soak up somewhere among 25 and 40 grams of protein at one particular sitting, even more illustrating the worth of consuming the appropriate stability: not also considerably and not much too little.

What is a finish protein?

Protein is created up of particular person amino acids, the making blocks of the nutrient. There are 20 overall amino acids, 11 of which the body can deliver on its personal. On the other hand, that leaves 9 amino acids that are not able to be made by the human body and need to be eaten. Dubbed the “essential amino acids,” these nine are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

A food stuff is thought of a full protein when it contains all nine important amino acids, whilst an “incomplete protein” only includes a couple of of them. The phrase “incomplete” might have a unfavorable ring to it, but really don’t fear: Foodstuff that really don’t incorporate all nine critical amino acids are not “bad,” “unhealthy,” or food items to avoid—these terms are simply just useful ways to classify them.

We ought to preferably be consuming all 9 critical amino acids day to day in order to get the entire advantages that protein has to supply us. So with complete protein food items, you’ll be receiving all nine in 1 go, and with incomplete proteins you can layer and incorporate particular food items to fill in the gaps.

Full Protein Foodstuff

Now onto the good things: what to take in. Essentially, if a protein meals will come from an animal source, you can be particular it’s bought all nine amino acids. Some prevalent animal-dependent complete proteins contain:

fish
poultry
eggs
beef
pork
dairy

But totally plant-based mostly, vegan sources of total protein do exist! And you can locate them in complete sources of soy, specific full grains, and much more:

tempeh
miso
tofu
edamame
quinoa
hemp seeds
chia seeds
buckwheat
amaranth
nutritional yeast
blue-environmentally friendly algae like spirulina

Incomplete Protein Resources

What about all the other plant-primarily based protein resources: nuts, seeds, specific complete grains (other than all those shown earlier mentioned), and legumes like lentils, peas, and beans? All of these would all fall under the incomplete protein classification. Once again, this usually means they have less than the 9 essential amino acids—and they are even now great, wholesome foods to take in.

How to Incorporate Incomplete Proteins

If you consistently take in animal-primarily based solutions, you really do not need to fret much about whether or not you’re finding enough entire protein in your lifestyle. But if you commonly eat plant-based or go various times without having having animal-based mostly protein, the kind of protein you select and whether it’s a full or incomplete protein, is some thing you will want to keep in head.

Fortunately, you can merge incomplete protein sources to get all nine essential amino acids each day. There is some discussion between authorities about how best to accomplish this. Some say not to sweat the facts, as very long as you’re acquiring a selection of plant-dependent protein resources all through your day and 7 days, you are likely to get all the amino acids you need to have. Although others will say that you have to have to take in complementary incomplete proteins, combining to type a comprehensive protein, in just the similar food.

As a dietitian, I suggest the very first approach, as most plant-based eaters comply with this method and present no symptoms of protein deficiencies. Also, it is essential to notice that our liver suppliers crucial amino acids, which can be merged with their enhances afterwards in the day or the 7 days. On the other hand, these who have certain targets that hinge on muscle mass, like bodybuilding aspirations, for occasion, can definitely pair up their proteins to exceptional concentrations.

Below are some effortless and scrumptious ways to incorporate incomplete protein resources in order variety to build a comprehensive crucial amino acid profile:

When it arrives to protein food items, the more we know, the greater choices we can make. Although, with specifics like being familiar with entire proteins, it’s crucial to not get far too bogged down by the particulars. If you embrace wide variety and moderation, you can rest assured that you’re receiving everything you will need in a way that finest serves your body.

Why Food Labels Don’t Improve Health

I can vaguely recall how it felt to be my 21-calendar year-previous, energetic, large-eyed self the 12 months I started graduate faculty. I was commencing a doctoral program targeted on overall health and developmental psychology and I was heading to modify the globe. I was guaranteed that I could do investigation that would ultimately enable teens to adopt healthier behaviors if they just understood far better.

(Anastasia Pelikh/iStockphoto)

Due to the fact most of you looking through this are almost certainly more mature than 21, you have gathered sufficient lifestyle knowledge to discover my previous naïveté laughable. In my protection, I did increase up in the midst of the “Just Say No” and “Just Do It” strategies. I knowledgeable a childhood complete of oversimplified adult voices. Why would not I assume that it is merely as quick as telling individuals what they require to do to be healthy? Once you know, you know. Ideal?

Creating Healthy Food items Choices

A handful of decades later I recognize that this understanding-deficit strategy to science interaction – just deliver information so persons can make the “right choice” – is deeply flawed. Of course, sharing information is critical to maximize comprehending about challenges that persons really don’t at present have an understanding of. On the other hand, the know-how-deficit viewpoint assumes that folks really do not have whichever knowledge they (supposedly) don’t have in the initially position.

What does this have to do with food items labels? The Foods and Drug Administration has just lately explained new requirements for identifying no matter if or not a food can be labeled wholesome. These criteria have not been revised because 1994, so they’re overdue for thing to consider. The labeling scheme would enable all fruits and veggies to be labeled healthier. No. They are not all at present labeled wholesome.

So that’s … development? It also assumes that most folks really don’t by now know that fruits and vegetables are balanced. Hmmm.

The new Food and drug administration labeling plan also necessitates limits on sugar, sodium and saturated fats ahead of a box or offer of anything at all can be labeled healthful. Foods must incorporate enough of a food items group (if not fruits and veggies than grains, protein or dairy) to wear the new label. The Food and drug administration claims the conclusion-target is “to show that a food’s degree of nutrients may aid people retain healthful dietary procedures by helping them realize a whole diet program that conforms to dietary suggestions.”

In other terms, labeling foodstuff – pretty much, often with stickers and brightly colored imagery – is intended to guideline shoppers towards creating “the suitable decision.” But it turns out that foodstuff and drugs are not similar whilst just expressing no to medications is generally a good idea, foodstuff is a each day requirement. And food is not only required but complicated. Realizing that some food items are nutrient dense or “nutritious” does not automatically guide us to decide on these food items.

A current analyze that reviewed earlier investigation on entrance-of-package labels on food items will make this very clear. The analyze authors located that labels have a quite modest impact on shoppers’ purchases. They could direct persons to grab much more nutrient-dense food items occasionally, but reasonably hardly ever.

A further study suggests that this could be for the reason that food stuff labels in basic are not often effortlessly recognized by people. What specifically is a portion? What does “low-fat” mean? How is a consumer’s cultural context related to these determinations? Occasionally labels elevate a lot more thoughts than solutions.

What Helps make Foodstuff Healthful?

Alli Spotts-De Lazzer, a therapist who treats clients with consuming and overall body image worries, talked with me about the new labeling plan and prompt that “for those people who experience a absence of fresh new, available, affordable foodstuff, the ‘healthy’ labels could assistance notify their possibilities. For example, if two merchandise are on the shelf and equally priced, a ‘healthy’ label could quite possibly support a parent decide on the seemingly healthier, more nutrient-dense choice for their family members. Regretably, on the other hand, ‘healthy’ labels may also lead to disordered eating, orthorexia and eating conditions among the some.”’

I would not go as far as to say that the provision of nutritional information and facts should be abandoned all collectively. I come across it valuable at periods to use nutritional information and facts as a tough information in earning conclusions about food buys. Even so, maybe labeling food items as “healthy” or, by default, “not healthy” is oversimplifying issues a little bit way too substantially? Under no circumstances head, that most individuals can make these wide assessments on their have, without having a label. It is not a deficiency of expertise that’s foremost folks to decide the fries about the aspect salad, it is for the reason that the fries taste far better!

A Healthier Connection With Foodstuff

Oona Hanson, an educator and mum or dad mentor specializing in ingesting disorder recognition, avoidance and recovery implies “there is so substantially about food that could in no way be entirely captured on a diet label – specifically something as oversimplified as ‘healthy’ and ‘unhealthy.’ Creating a healthier romantic relationship with food stuff is what we ought to be advertising in our public overall health messages rigid principles and labels actually interfere with that course of action.”

An air fryer makes healthier fast food

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As a health columnist, I spend a lot of time writing about the benefits of healthy eating. But many evenings I end up asking myself the same question: What can I make for dinner tonight that’s quick, nutritious and that the whole family will enjoy?

Like many people juggling work, child care and other responsibilities, my wife and I often struggle to find time to cook a healthy meal at the end of a long day.

But a few months ago, I bought an air fryer.

These devices are essentially countertop convection ovens that can give your food the crunchiness and tenderness that you get from roasting or deep-frying, but in a fraction of the time and without all the oil.

My expectations were low. But to my surprise, I found that this amazing little device opened the door to making an endless variety of fun, delicious and nutritious meals. And I can make dinner in 20 minutes or less, without expensive ingredients or extra cleanup.

Using my air fryer, I’ve made roasted Brussels sprouts, potatoes, broccoli, carrots, and sweet potato fries that have the perfect texture and are ready in 10 minutes. I’ve made chicken nuggets at home that my 3-year-old son devoured, and organic teriyaki-flavored tofu cubes that make a great topping for a quick vegetable stir fry or vegetable curry.

One of our favorite recipes is salmon with broccoli, soba noodles and sesame ginger sauce. We start by steaming broccoli and boiling soba noodles. Then we combine soy sauce, sesame oil, ginger and fresh lime juice to make the sauce.

I pop a pound of fresh salmon into our air fryer and let it cook for 12 minutes. When the salmon is done, we combine it with the broccoli and noodles, and drizzle on the sauce. This meal requires very little time and effort, and it tastes delicious. Even my 1-year-old daughter scarfs it down.

Why air fryers are different

I’m by no means the first person to discover the joys of air-fryer cooking. The modern air fryer was introduced to the public in 2010 by Philips, the consumer electronics maker. It was developed by a Dutch inventor, Fred van der Weij, who was looking for a way to make perfectly crispy french fries without much oil or hassle. Sales surged during the pandemic as people were stuck at home with more time on their hands to cook. According to the NPD Group, more than 25 million air fryers were sold between January 2020 and December 2021, a 76 percent increase over the previous two-year period.

I purchased my air fryer, made by Chefman, for about $70, which takes up about as much counter space as a large coffee maker. It contains a basket with a perforated tray where the food is placed. A powerful fan above the food circulates hot air throughout the chamber.

Preheating only takes a few minutes. While it’s not necessary to use oil in an air fryer, using a spray bottle to spritz a little olive or avocado oil on foods such as fresh vegetables, sweet potato fries, chicken tenders and salmon helps to keep them moist while also giving them a golden-brown color.

“The perforated tray promotes air circulation around the food and that’s what causes the crispiness and crunchiness on the outside and the juiciness on the inside,” said Mona Dolgov, a nutritionist and cookbook author. “Your food cooks for less time than it would in an oven, and you get great results.”

Videos of mouthwatering foods cooked in air fryers have gone viral on social media. But Dolgov noticed that many of the popular items made in air fryers, such as grilled cheese, French toast and pasta chips, aren’t appealing to people with health-conscious meals in mind. So she wrote “SatisFry: The Air Fryer Cookbook,” which shows people how to use air fryers to make easy and nutritious meals and snacks.

It includes meals such as a spinach, avocado and mushroom frittata that takes about 15 minutes, and a hummus-crusted chicken that’s made with artichoke hearts, olive oil and lemon sauce.

Air-fried vegetables can win over picky eaters

Air fryers can turn sticks of carrots, parsnips and other root vegetables into better-for-you french fries (you just need a bit of olive oil and cornstarch). You can toss Brussels sprouts with a little olive oil, garlic powder and parmesan cheese to make crispy air fryer Brussels sprouts.

There are recipes for avocado fries, buffalo cauliflower bites, and zucchini chips with lemon and herb dip. “My husband never used to eat a lot of vegetables. and now he eats them all the time because I put them in the air fryer and they come out great,” Dolgov said.

Air fryers can be a “huge game changer and a super useful tool for anyone looking to start a healthier routine,” said Jaclyn London, a registered dietitian and the author of “Dressing on the Side (and Other Diet Myths Debunked).”

Many of her clients for example love eating deli meats such as slicked turkey and chicken but are often shocked when they find out how much sodium these foods contain. “About 80 percent of the sodium we consume in our everyday lives is from meals we’re not making at home,” she said.

When shopping for an air fryer, you might want to look for one with a rotisserie function. London pointed out that a rotisserie chicken can feed a large family and provide leftovers you can use in other meals.

“Having the ability to make something at home on a rotisserie is amazing because you get the flavors that you’re looking for but without all the salt,” she added.

There is now a burgeoning world of cookbooks dedicated to the art of using air fryers. Katie Hale, a food blogger and cookbook author who grew up in Arkansas, said that buying an air fryer was life-changing for her and her family.

“I grew up in the South where deep-fried food was everything,” she said. “Right away I loved that I could have the crispy things I wanted from the deep fryer without all the oil.”

Hale, who has two teenage children, has written two air fryer cookbooks, including “Mediterranean Air Fryer” and “Clean Eating Air Fryer Cookbook.”

“We live a fast-paced lifestyle where more and more people are working two jobs or both parents are working outside the home,” she said. “Anything that makes it easier for you to feed your family healthier meals and save time is at the top of my list.”

Do you have a question about healthy eating? Email EatingLab@washpost.com and we may answer your question in a future column.

Mercato Announces Launch of Thriving Communities Program, eCommerce Platform Increases Healthy Food Access and Grows Small Businesses in Low-Income Communities

Initial roll-out in New York City proves program increases sales for the independent grocer while providing residents with greater choice and convenience. Platform can accelerate online SNAP purchases and provide other healthy food incentives.

SAN DIEGO, Nov. 21, 2022 /PRNewswire/ — Mercato, the nation’s leading eCommerce platform for independent grocers, has announced its new initiative to improve access to healthy foods and foster economic stability in low-income communities.

Thriving Communities works with local governments, private funders and non-profits to bring more grocers onto the eGrocery platform so they can digitize their inventory, offer delivery and enable enrollment and utilization of SNAP online.

It creates what founder and CEO Bobby Brannigan calls “The Mercato Effect” – whereby grocers going online provides residents access to healthy, culturally appropriate foods and the ability to redeem public/private food benefits which in turn creates more jobs, increases grocers’ sales and keeps dollars circulating within the community.

“As the son of an independent grocer in Brooklyn, I know first-hand how critical these independent, local grocers are to the economic and social well-being of their communities,” said Brannigan. “They are the lifeline for so many residents to get fresh, healthy, culturally relevant foods without having to travel far or wait weeks to go to the market. By giving local grocers the tools and technologies to operate online, they can increase their own revenue and fuel healthier ecosystems throughout the country.”

New York City was the first city to partner with Mercato, leveraging Thriving Communities to test a technological pilot that offered subsidized groceries to a cohort of New Yorkers.

“The pandemic challenged food security in unprecedented ways,” said Kate MacKenzie, executive director, New York City Mayor’s Office of Food Policy. “Mercato’s innovative work piloting online grocery benefits making healthy, affordable groceries accessible to all New Yorkers, no matter where they live. New York City is proud to innovate with technology and public benefits, and we are thrilled that Mercato recognizes this too.”

“Getting onto the Mercato platform was game-changing for our store and our shoppers,” said Gustavo Rodriguez of Key Food Stadium, located in the Bronx. “Our sales are increasing literally every day, especially fresh produce, and the technology and service Mercato provides enables us to fulfill orders seamlessly and with the same personal attention and care that our shoppers need and deserve. It feels incredible to be feeding and helping low-income residents in our community.”

Mercato is looking to expand Thriving Communities by finding and collaborating with partners in other cities including Chicago, Boston, Baltimore, Philadelphia and Los Angeles.

For more about Mercato Thriving Communities, the impact it can have and how to get involved visit www.mercato.com/thrive

About Mercato

Mercato is an eCommerce and local delivery platform that provides thousands of independent grocers across the country with the tools and technologies they need to stay competitive in the marketplace. Headquartered in San Diego, CA, it was founded by Bobby Brannigan, the son of a neighborhood grocer in Brooklyn, who saw his father needed to modernize his inventory and delivery systems to stay in business and better serve his shoppers. Since launching in 2015 Mercato has brought more than 1,500 stores across the country onto the platform.

Press Contact: Richard Shea, Shea Communications (917) 584-3542

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