Getting Started on the Mediterranean Diet

by | Updated: January 7th, 2020 | Read time: 2 minutes

You may be familiar with a Mediterranean diet, which typically is rich in vegetables, fruit, beans, olive oil, nuts and fish. What do those foods offer your body? The veggies and fruit provide you with fiber, vitamins and minerals, while beans offer both fiber and protein. Olive oil and nuts are powerhouses of monounsaturated fatty acids (MUFAs), which are healthy unsaturated fats, sometimes referred to as “good fats.”

How to Get Started on the Mediterranean Diet

To experience the Mediterranean diet for yourself, try these tips:

  • Your diet should include lots of fresh vegetables, fruit and beans. You can eat fish, but limit  your intake of red meat, soft drinks and sweets. You’re allowed to enjoy  wine with your meal in moderate amounts if desired. Add extra virgin olive  oil to salads and veggies, and nibble on a daily serving of nuts such as  walnuts, hazelnuts and almonds daily. Other foods that you can enjoy:  Whole grains and moderate amounts of poultry and dairy.
  • When it comes to olive  oil, experiment with using it to make salad dressing by mixing it with  herbs and vinegar. For example, try Bragg Extra Virgin Olive Oil  mixed with Monari Federzoni Balsamic Vinegar of Modena.  Add your favorite herbs, such as garlic and oregano, and serve over a  salad made of romaine lettuce, sliced tomatoes, sliced red onion and  chopped carrots with tuna fish, such as Crown Prince Albacore Tuna, mounded on top. Add an apple on the side for a luscious lunch!
  • If you’re hoping to lose  weight, be sure to keep your intake of walnuts, almonds and hazelnuts to a  serving a day. For example, you could enjoy 15 grams of Best of All Organic Almonds with a pear for a mid-morning snack and then 15 grams of Bob’s Red Mill  Roasted Oregon Hazelnuts with a banana for a mid-afternoon snack.
  • Feeling hungry? Enjoy large portions of veggies and beans to fill up on fiber and add vitamins  and minerals to your diet. Try Eden Foods Organic Kidney Beans, for  example, with broccoli and mushrooms for a great veggie dish.
  • As with every diet,  breakfast is important. A good choice on the Mediterranean diet would  include fruit and whole grains. For example, you could Organic Instant Oatmeal  with fresh peaches sliced over it. Like dairy? Try topping  your cereal  with a spoonful of unsweetened Greek plain yogurt and a dash of cinnamon.