Adopting The Mediterranean Diet: A Guide To Getting Started

The Mediterranean diet is less of a diet and more of a lifestyle. It's an approach to eating that emphasizes whole, mostly plant-based foods and regular physical activity. The diet is based on the traditional way of eating in countries that border the Mediterranean Sea. It focuses on fruits, vegetables, whole grains, legumes, lean proteins from fish and poultry, and healthy fats from extra virgin olive oil. Red meat and sweets are consumed less frequently.

The Mediterranean diet is highly customizable and can be tailored to various cuisines and preferences. It's not a strict meal plan but provides a general blueprint for what food groups to include at every meal.

- Focus on whole foods and avoid highly processed foods.

- Make vegetables the main part of your meal.

- Cook with plant-based oils instead of butter.

- Replace refined grains with whole grains.

- Include a variety of nuts, seeds, and legumes in your diet.

- Enjoy fermented dairy products in moderation.

- Skip the added sugar and limit sugary beverages.

- Enjoy red wine in moderation.

Eat more vegetables, fruits, grains, and legumes

The Mediterranean diet is a plant-based diet that focuses on vegetables, fruits, whole grains, beans, nuts, and legumes. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research suggests that people living in these regions tend to be healthier and have a lower risk of many chronic conditions compared to those following a standard American diet.

• Base your meals on these food groups:
• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips.
• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, and peaches.
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread, and pasta.
• Legumes: beans, peas, lentils, pulses, peanuts, and chickpeas.
• Opt for vegetarian entrees like cauliflower and chickpea stew or spicy spinach and lentil soup.
• Include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.
• Choose vegetarian options when eating out, such as a whole grain sandwich with hummus and vegetables.
• Prepare satisfying and flavourful salads to make up a good portion of your plate.
• Stock up on healthy snacks like hummus and veggies, as well as fresh or dried fruit.
• For dessert, replace cake with fruit or a handful of dried fruit like apricots, figs, or cherries with a small piece of cheese.

Cook with plant-based oils instead of butter

The Mediterranean diet is a lifestyle choice that focuses on whole, mostly plant-based foods. It is not a strict meal plan but rather a way of eating that celebrates good foods and keeps a strong focus on flavour.

One of the key tenets of the Mediterranean diet is to cook with plant-based oils instead of butter. This is because plant-based oils are a good source of unsaturated fats, which are heart-healthy. Butter, on the other hand, is a source of saturated fat, which can raise "bad" cholesterol if consumed in excess.

Healthy plant-based oils such as extra virgin olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are a main source of fat in the Mediterranean diet. These oils are rich in monounsaturated and polyunsaturated fats, which have been shown to lower cholesterol and improve heart health.

When cooking, you can easily replace butter with plant-based oils. For example, when roasting vegetables, simply toss them in a plant-based oil and your choice of spices and herbs before placing them in the oven. You can also use plant-based oils as a dip for bread, or as a dressing for salads.

In baking, you can replace butter with fruit purees such as applesauce, mashed bananas, or pureed dates. These substitutes will add a touch of sweetness to your baked goods, while also providing the moisture that butter would normally contribute.

In addition to cooking with plant-based oils, the Mediterranean diet also recommends reducing your intake of butter by choosing strong-flavoured cheeses, such as feta or Parmesan, which can be used in smaller amounts without sacrificing flavour.

Focus on whole foods

Whole foods are a cornerstone of the Mediterranean diet. This includes fruits, vegetables, whole grains, legumes, fish, and healthy plant-based oils like olive oil.

When it comes to fruits and vegetables, the Mediterranean diet emphasises variety and colour. Aim for 7 to 10 servings of fruits and vegetables each day. This can include fresh, frozen, dried, and canned produce, but check the labels of processed foods for added sugar and sodium. Try to always have vegetables as the main part of your meal. For breakfast, you could add spinach to your eggs, or have a smoothie with leafy greens, frozen berries, yogurt, and seeds. For lunch, a sandwich with avocado and cucumber, or a big bowl of salad greens with chickpeas, feta, olive oil, and whatever other veggies you have around.

Whole grains are another important component of the Mediterranean diet. These include oats, barley, quinoa, brown rice, corn, bulgur, and farro. They contain all three parts of a grain kernel: the starchy endosperm, the germ, and the bran. When we eat whole grains, the fibre and healthy fats slow digestion, resulting in smaller spikes and dips in blood sugar. Aim for 3 to 6 servings of whole grains per day. For breakfast, you could have oatmeal topped with nuts and dried fruit, or whole-wheat toast with peanut butter and a side of fruit. Lunch could be a sandwich on whole-wheat bread or a wrap with leftover veggies in a whole-grain tortilla. For dinner, try cooking up some quinoa, millet, or barley to have with your veggies and protein.

Legumes are also a key source of plant-based protein in the Mediterranean diet. This includes beans, lentils, peas, and chickpeas. They are an excellent source of fibre, and just one cup of cooked legumes contains about 15 grams of protein. Try to have at least two or three servings of legumes per week. For breakfast, you could add a scoop of black beans to your scrambled eggs, or have hummus with raw veggies. Lunch could be a chickpea salad sandwich or a lentil salad. For dinner, try a bean burger on a whole-grain bun or a bowl of soup with legumes.

Nuts and seeds are another important component of the Mediterranean diet. These include almonds, walnuts, pecans, cashews, peanuts, flax seeds, chia seeds, sesame seeds, and pumpkin seeds. They are rich in essential vitamins and minerals, as well as protein and gut-healthy fibre. Just a handful of almonds provides about six grams of protein and three grams of fibre. Try to have a few different types of nuts and seeds on hand for snacking and using in recipes. For breakfast, you could add a tablespoon of chia or flax seeds to your smoothie, or put almond butter on a whole-grain English muffin. For lunch, try a peanut butter and banana sandwich on whole-grain bread, or a cucumber salad with roasted peanuts. For dinner, sprinkle some nuts or seeds over your cooked vegetables or salad.

Finally, don't forget about healthy plant-based oils like extra virgin olive oil. This is the main source of fat in the Mediterranean diet. Try using olive oil instead of butter when cooking, and drizzle it on salads, cooked veggies, or pasta.

Eat less meat

The Mediterranean diet is not a strict meal plan, but a lifestyle that emphasizes whole foods and regular physical activity. It is based on the traditional way of eating in countries that border the Mediterranean Sea, such as France, Spain, Greece, and Italy.

The Mediterranean diet is a plant-based diet that focuses on vegetables, fruits, whole grains, beans, nuts, legumes, and healthy fats. It recommends eating less meat, especially red meat, which is consumed infrequently and in small amounts.

• Choose lean poultry in moderate portions. Opt for 3-4 ounce servings of poultry and accompany it with lots of vegetables in dishes like stews, stir-fries, and soups.
• Eat more fish. The Mediterranean diet includes fish and seafood at least twice a week. Aim for 2-3 servings of fish per week, such as salmon, sardines, trout, tuna, or mackerel.
• Include plant-based proteins. Legumes such as beans, peas, lentils, and chickpeas are excellent sources of plant-based protein and are recommended 2-3 times per week.
• Experiment with meat alternatives. Try meatless meals or use meat as a condiment. For example, you can make vegetarian pizzas topped with roasted vegetables and part-skim mozzarella cheese.
• Bulk up your meals with vegetables. Add extra servings of vegetables to your lunch and dinner, aiming for 3-4 servings per day. This will help you feel satisfied and reduce your reliance on meat as the main component of a meal.

Eat some dairy and eggs

Dairy and eggs are a part of the Mediterranean diet, but they should be consumed in moderation. Dairy products, when consumed in moderation, can provide health benefits such as a lower risk of diabetes, metabolic syndrome, cardiovascular disease, and obesity. According to the USDA, more than 80% of the US population does not meet the daily recommended intake of dairy.

• Choose low-fat or non-fat dairy options such as low-fat Greek yogurt, low-fat cheese, fat-free or 1% milk, and low-fat cottage cheese.
• Add a sprinkle of cheese, such as feta or Parmesan, to your salad or swap out mayonnaise on your sandwich for low-fat Tzatziki sauce.
• For dessert, opt for a piece of fruit or a handful of dried fruit with a small piece of traditionally produced cheese like feta, Parmigiano-Reggiano, or Pecorino Romano.
• If you're craving a snack, swap out chips for some low-fat Greek yogurt.
• When it comes to eggs, there is no limit on egg whites, but if you have high cholesterol, it is recommended to limit egg yolks to no more than four per week.
• For breakfast, you can make an omelet with fresh, seasonal vegetables or have eggs with sautéed vegetables and whole wheat toast.

Frequently asked questions