10 Easy Steps to Making the Mediterranean Diet Part of Your Life

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10 Easy Steps to Making the Mediterranean Diet Part of Your Life

10 Easy Steps to Making the Mediterranean Diet Part of Your Life

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There are some simple things you can do to eat more of the healthy foods that make up the Mediterranean diet. First, check out what’s on the menu. Then see what Mediterranean-type foods you can add to your daily diet.

Here are a few simple things to add to your daily food plan

The traditional Mediterranean diet calls for:

  • Eating a variety of fruits and vegetables each day, such as grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, eggplant, beans, lentils, and chickpeas.
  • Eating a variety of whole-grain foods each day, such as oats, brown rice, and whole wheat bread, pasta, and couscous.
  • Choosing healthy (unsaturated) fats, such as nuts, olive oil, and certain nut or seed oils like canola, soybean, and flaxseed. About 35% to 40% of daily calories can come from fat, mainly from unsaturated fats.
  • Limiting unhealthy (saturated) fats, such as butter, palm oil, and coconut oil. And limit fats found in animal products, such as meat and dairy products made with whole milk.
  • Eating mostly vegetarian meals that include whole grains, beans, lentils, and vegetables.
  • Eating fish at least 2 times a week, such as tuna, salmon, mackerel, lake trout, herring, or sardines.
  • Eating moderate amounts of low-fat dairy products each day or weekly, such as milk, cheese, or yogurt.
  • Eating moderate amounts of poultry and eggs every 2 days or weekly.
  • Limiting red meat to only a few times a month in very small amounts. For example, a serving of meat is 3 ounces. This is about the size of a deck of cards.
  • Limiting sweets and desserts to only a few times a week. This includes sugar-sweetened drinks like soda.

The Mediterranean diet may also include red wine with your meal-1 glass each day for women and up to 2 glasses a day for men.

Why convert to a Mediterranean diet?

  • Prevent heart disease.
  • Lower the risk of a heart attack.
  • Lower cholesterol.
  • Prevent type 2 diabetes.
  • Prevent metabolic syndrome.

For your brain, a Mediterranean-style diet might help prevent:

  • Stroke.
  • Alzheimer’s disease and other dementia.
  • Depression.
  • Parkinson’s disease.

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Stacey Chillemi

editor@thecompleteherbalguide.com

I am on a mission to transform the health of millions worldwide. Check out my website at staceychillemi.com. I am a popular and recognizable health and lifestyle reporter and expert, columnist and health host. Author of The Complete Guide to Natural Healing and Natural Remedies for Common Conditions, along with 20 other published books. I am the founder of The Complete Herbal Guide and a recognized health and natural remedies expert, with over 20 years in practice as a Health Coach. I write for the Huffington Post, Huff Post, Thrive Global and Medium (Owned by Arianna Huffington). I have been a guest on the Dr. Oz Show, local news, and numerous radio shows. My focus is on natural healing, herbal remedies, alternative methods, self-motivation, food for medicine, nutrition, fitness, natural beauty remedies and the power of positive thinking.