The Mediterranean diet is a healthy way of eating that focuses on plants and includes traditional flavors and cooking methods from countries around the Mediterranean Sea. It’s not just a diet, but a lifestyle that blends healthy eating basics with Mediterranean traditions. Studies have shown that this diet can lower the risk of heart disease by reducing factors like high cholesterol and high blood pressure. It’s recommended by American nutrition experts and the World Health Organization as a healthy eating pattern.
The Mediterranean diet is primarily focused on plant-based foods rather than meat. This means that meals are centered around vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, herbs, and spices. While the Mediterranean diet does include moderate amounts of dairy, poultry, eggs, and seafood, red meat is only consumed occasionally. Other elements of the Mediterranean diet include sharing meals with friends and family and exercising regularly.
Here are some tips to get started with the Mediterranean diet:
Increase your intake of fruits and vegetables. Aim for 2 to 3 servings of fruit and four or more servings of vegetables each day. A serving of fruit can be a medium-sized whole fruit or one cup (140 grams) of chopped fruit. A serving of vegetables can be two cups of leafy greens, one cup (75 grams) of raw vegetables, or half a cup (80 grams) of cooked vegetables.
Opt for whole grains. Switch to whole-grain bread, cereal, and pasta. You can also try other whole grains, like bulgur, barley, and farro. Check the Nutrition Facts label to determine the serving size.
Use unsaturated fats from plants. Replace saturated fats with unsaturated fats to reduce the risk of heart disease. For instance, you can substitute butter with olive, canola, or safflower oil when cooking.
Increase your seafood intake. Consume fish or shellfish 2 to 3 times weekly. Children, pregnant women, and breastfeeding mothers should be cautious of certain fish due to mercury levels. An adult serving of fish is about 3 to 5 ounces (90 to 140 grams). Children should have smaller servings twice a week, as recommended by the U.S. Food and Drug Administration. Healthy choices include fresh or water-packed tuna, salmon, trout, mackerel, and herring. Avoid deep-frying fish.
Incorporate nuts. Aim for four servings of raw, unsalted nuts each week, with one serving being a quarter cup (37.5 grams).
Include dairy in your diet. Opt for skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt. Limit cheese intake to a serving about the size of four dice. Reduce consumption of higher-fat dairy products such as whole and 2% milk, butter, margarine, and ice cream.
Cut down on red and processed meat. Choose fish, poultry, or beans as alternatives. If consuming meat, opt for lean cuts and small portions. Trim visible fat before cooking.
Enhance flavor with herbs and spices to reduce the need for salt.
The Mediterranean diet offers flexibility, allowing you to enjoy a delicious and nutritious way of eating. Stick to this eating pattern long-term for optimal benefits.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
