How to Follow a Mediterranean Diet

Besides being delicious, the traditional diets of countries around the Mediterranean Sea are also linked to lower rates of heart disease and cancer than the typical American diet. Follow these diet principles from countries such as Greece, Morocco, Southern Italy and Spain.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Bulgur
• Couscouses
• Extra-virgin Olive Oil
• Fish
• Fruits
• Low-fat Or Nonfat Yogurt
• Nuts
• Pasta
• Penne Pastas
• Pine Nuts
• Polenta

1. Make plant foods the main dishes at all your meals.
2. Eat grains such as couscous, polenta and bulgur in addition to breads, cereals and pasta.
3. Look for unprocessed foods that are grown nearby.
4. Add flavor to foods with plenty of garlic, onions and fresh herbs such as basil, oregano and thyme.
5. Include beans and nuts in your diet every day. Enjoy bean soups, almonds, pasta with beans, hummus, and green salads with pine nuts.
6. Opt for cheese and yogurt as your daily dairy products. These foods have good bacteria that may have health benefits.
7. Choose fish and seafood two or more times per week.
8. Enjoy poultry once a week or less and red meats just a few times a month.
9. Use the healthier fats to add richness and flavor to your cooking. Emphasize olive oil and nuts.
10. Serve fresh or dried fruit for snacks and dessert. Reserve other sweets for a few times a week.
11. Drink wine in moderation with meals.

Tips & Warnings

• Plant foods (grains, beans, nuts, fruits and vegetables) are fantastic sources of fiber and cancer-fighting phytochemicals.
• Some typically Mediterranean vegetables to enjoy include eggplant, zucchini, tomatoes and bell peppers.
• Use full-flavored extra-virgin olive oil for dipping bread and making salad dressings. Choose light olive oil for baking.
• If you drink wine, having a glass of red wine with a meal may decrease heart disease risk. But there is no need to start drinking if you don't already imbibe. Avoid alcohol when it might put you or others at risk, such as during pregnancy, when you are breast-feeding, or when you are going to be driving.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.