Make the Mediterranean Diet Simple

Jan 5, 2024

As a beginner, keeping the Mediterranean diet simple and enjoyable is key.

Here are the main basics to get you started:

1. Base Your Diet on Whole Foods:

  • Prioritize fresh fruits and vegetables.
  • Choose whole grains like brown rice, quinoa, and whole wheat bread.
  • Include legumes such as beans and lentils.

2. Use Olive Oil as Your Primary Fat:

3. Incorporate Lean Proteins:

  • Opt for fish, poultry, beans, and legumes.
  • Limit red meat, and when consumed, choose lean cuts.

4. Include Nuts and Seeds:

  • Snack on a handful of almonds, walnuts, or seeds.
  • Add them to salads or yogurt for extra crunch and nutrients.

5. Enjoy Dairy in Moderation:

  • Include moderate amounts of Greek yogurt and cheese.
  • Choose low-fat or fat-free options.

6. Embrace Fresh Herbs and Spices:

  • Use herbs like basil, oregano, thyme, and rosemary for flavor.
  • Minimize the use of salt by relying on herbs and spices.

7. Prioritize Seafood:

  • Aim to include fatty fish like salmon, mackerel, and sardines at least twice a week.
  • Seafood is rich in omega-3 fatty acids beneficial for heart health.

8. Make Water Your Go-To Beverage:

  • Stay hydrated with water throughout the day.
  • Limit sugary beverages, and moderate your alcohol intake, preferably opting for red wine in moderation.

9. Savor Fresh Fruits as Dessert:

  • Instead of sugary desserts, enjoy fresh fruits for a sweet treat.
  • If you want a dessert, consider a small serving of a traditional Mediterranean dessert, like baklava.

10. Practice Mindful Eating:

  • Eat slowly and savor your meals.
  • Listen to your body's hunger and fullness cues.

11. Enjoy Meals with Others:

  • Share meals with family or friends when possible.
  • The social aspect of dining is an integral part of the Mediterranean lifestyle.

12. Engage in Regular Physical Activity:

  • Incorporate physical activity into your routine, such as walking, biking, or swimming.

The Mediterranean Diet is grounded on the principles of enjoyment and pleasure. Foods, drinks and meals are best eaten with others, when possible, and savored.

As you follow the Mediterranean Diet, keep in mind that weight control is very important for good health.

Establish your healthy weight range from your doctor or from reputable web sites, and let this healthy weight range be your guide.

If you are above this range, cut back on the food and drink you consume, add more exercise, or both.

For most people, counting calories obsessively not only detracts from enjoying foods, drinks, and meals, but also doesn’t work very well in the long term.

How to get started?

If you like the Mediterranean diet and want recipes to get started.

We do recommend getting The 21 Day Mediterranean Diet Challenge. 

It's a weekly Mediterranean Meal Plan, grocery lists and recipes to help you get started.

Let us take all the hard work out of the Mediterranean diet for you! 

Hundreds of women are experiencing the same struggle you’re going through right now.

  • 21-days of meal planning, done for you
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Go ahead and click here for The 21 Day Challenge 

Want easy Mediterranean recipes and meals that's planned for you?

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