I put together a simple and complete resource that will help you start and enjoy this delicious way of eating. And be sure to check out my top 50+ Mediterranean diet recipes.
What is the Mediterranean diet?
The Mediterranean diet or way of eating is a plant-heavy diet that focuses more on vegetables, fruits, whole grains, beans, nuts and legumes with some lean proteins from fish and poultry, and good fats from things like extra virgin olive oil. As you see at the very top of the Mediterranean diet pyramid are red meats and sweets which are enjoyed less frequently.
Not a diet, but a sensible way to eat…
The word “diet” comes with certain assumptions–a set of rigid rules to follow that may have you counting calories and avoiding food groups that your body needs. Thankfully, that is not what you’ll find when eating the Mediterranean way. As Oldways expert Kelly Toups, MLA, RD, LDN, explained: while many diets in the common sense of the word are rooted in deprivation, the Mediterranean diet is a joyful way of eating that celebrates good foods, while keeping a strong focus on flavor and the pleasure of the table.
What do you eat on the Mediterranean diet?
Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes.Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs.Eat LESS Red Meats and Sweets. Red meat is consumed less frequently and also in smaller amounts. aUse Extra Virgin olive oil regularly.Avoid processed foods, too much sugar, and any products with a list of ingredients you don’t understand or can’t read very well.
Advice for beginners
If you’re brand new to eating the Mediterranean way, expert Kelly Toups, MLA, RD, LDN says, “begin with simple swaps.”
The first week, buy some quality extra virgin olive oil and start using olive oil as your primary cooking oil (in place of butter, lard or other oils).The next week, try and incorporate 1 or 2 fish or seafood based meals, and/or 1 or 2 meatless meals. Stock up on healthy snacks and items like hummus and veggies, as well as fresh or dried fruit.For dessert, replace that piece of cake with a fruit or a handful of dried fruit like apricots, figs, or cherries next to a small piece of traditionally produced cheese like feta, Parmigiano-Reggiano or Pecorino Romano.
7 ways for how to follow the Mediterranean diet (Recipes Included):
Mediterranean diet recipes & other resources
To help you get started, here are some important resources:
50+ Top Mediterranean diet recipesMediterranean diet breakfastMediterranean diet shopping listMediterranean diet food list: 5 foods you need
VISIT OUR ONLINE SHOP FOR QUALITY OLIVE OILS, ALL-NATURAL SPICES AND MORE *This post originally appeared on this site in 2017, it has been revised and reposted with new media and information for readers’ benefit. A special thanks to Oldways and Kelly Toups, MLA, RD, LDN for lending expertise. Readers assume full responsibility for consulting a qualified health professional regarding health conditions or concerns before starting a health program, new way of eating, or diet.
