The Mediterranean diet may be the healthiest diet known to man. It's a way of eating that stresses the love of whole foods and daily physical exercise. Here, we're giving you a blueprint to adopt the Mediterranean diet-whether you want to make small adjustments or change your way of eating.
Fish instead of red meat
Fatty fish such as salmon, mackerel, tuna, and herring are the major protein sources of the Mediterranean diet. These fish contain high doses of omega-3 fatty acids that minimize inflammation and raise cholesterol levels. White fish and shellfish are both healthy sources of lean protein but are not as rich in omega-3s. Red and processed meats are seldom consumed. Chicken, turkey, eggs, cheese, and yogurt can be eaten on a weekly or regular basis, but in moderate portions.
Make vegetables the main part of your meal
Fruits and vegetables are expected to make up the majority of your meals. The Mediterranean diet focuses on 7 to 10 servings of fruit and vegetables a day, but even 3 to 5 servings a day have been shown to reduce the incidence of cardiovascular disease. Think of the little ways you should incorporate more veggies into your diet, such as adding lettuce to your eggs, filling your sandwich with avocado and cucumber, and eating an apple with almond butter for a snack instead of crackers.
Focus on whole foods
Processed food is not a common component of the Mediterranean diet. Check the list of ingredients if it arrives in a package. Choose food with only one or three whole-food ingredients, such as bulgur or oats. Whole foods include fruit, vegetables, whole wheat, almonds, legumes, fish, and olive oil.
Think twice about dairy
America appears to be a cheese-on-all culture. Instead of pouring cheese on top of everything, try to eat a range of flavorful cheeses in moderation. Choose strong-flavored cheeses such as feta or parmesan (a small quantity of cheese is sufficient) and avoid processed cheeses such as American.
Enjoy yogurt, too, but if possible, choose plain, fermented, and Greek. Avoid high-sugar, flavored yogurts; consuming too much sugar is not good for your health.
Relax on the sugar
Cookies, crackers, processed flours, and sugars are not part of the Mediterranean diet and should not be consumed frequently. Save cookies and ice cream on special days. In the Mediterranean region, people indulge in mild treats such as gelato and baklava. Otherwise, they would eat fresh fruit, including dates and figs, to satisfy the sugar cravings.
Enjoy red wine in moderation
That's about 5 ounces a day for women and 10 ounces a day for men. If you don't drink right now, you don't need to start drinking.