The Mediterranean diet is less of a diet and more of a lifestyle.
What Is the Mediterranean Diet?
Fish is the main protein source instead of red meat, pork or poultry.
And yes, it can include red winein moderation.
Fermented dairy is consumed regularly, also in moderate amounts.
Eggs and poultry are occasionally consumed, but red meat and highly-processed foods are not typically eaten regularly.
Here are some more recommendations for how to fill those portions.
Focus on Whole Foods
Highly-processed foods are not regularly consumed as part of the Mediterranean diet.
If it comes in a package, check the ingredients list.
Whole foods also include fruits, vegetables, fish andhealthy plant-based oils like olive oil.
The Mediterranean diet emphasizes 7 to 10 servings of fruits and vegetables each day.
These fish contain high doses ofomega-3 fatty acids, which help reduce inflammation and improve cholesterol levels.
White fish and shellfish are also good lean protein sources but aren’t quite as high in omega-3s.
Other animal-based proteins, mainly lean, can also be enjoyed.
Total fat isn’t as important as thetype of fat.
The Mediterranean diet emphasizes eating moreheart-healthy fatsincluding poly- and monounsaturated fatsand fewer saturated and trans fats.
Saturated and trans fats can raise LDL (“bad”) cholesterol if eaten in excess over time.
Choosing strong-flavored cheeses like feta or Parmesan can satisfy the flavor you want in smaller doses.
Also venture to limit intake of highly-processed cheeses, like American.
Enjoy yogurt, too, but choose plain, fermented and Greek when possible.
Skip the high-added-sugar, flavored yogurts, as too muchadded sugarcan have negative health effects over time.
Whole grains are also high in B vitamins and fiber.
They’re also a source of lean plant-based protein and a part of the Mediterranean diet.
Snack on Nuts
Don’t be afraid of thefat in nuts.
They’re also good sources of protein and fiber.
To incorporate more into your day, try snacking on a quarter-cup of nuts between lunch and dinner.
Walnuts have the most omega-3s, but all nuts contain healthy fats.
But this doesn’t mean they’re totally off-limits.
Instead, enjoy smaller amounts of cookies and ice cream for special occasions.
Otherwise, try eat naturally-sweet foods like fruit to help satisfy sugar cravings.
The emphasis is on “small amount.”
If you don’t currently drink, this is not reason enough to start.
Try These:High-Fiber Whole-Grain Recipes
Fish
Fish are a cornerstone of the Mediterranean diet.
Aim to eat more fish than other animal protein sources.
Canned and frozen are great options that last much longer than fresh, while offering the same nutritional benefits.
Poultry
These lean meats are welcome in the Mediterranean diet, but eat them less often.
Meat
Eat these protein-rich meats intermittently, too.
Combine a small portion with whole grains and vegetables for a balanced meal.
Dairy
Dairy is welcome in moderation on the Mediterranean diet.
Nuts, Seeds & Legumes
Choose a variety as desired for snacks, salad toppers and more.
News & World ReportAnnual Diet Rankings.
Unlike many other diets, it’s not restrictive, nor does it cut out whole food groups.
You don’t have to completely switch over to this eating pattern all at once.
