1. Switch to Olive Oil
Olive oil is used in all parts of Mediterranean cooking. People use it in baked goods, pasta and sauces and as a dip for bread. Olive oil contains omega-3 fatty acids, which help reduce heart attacks and blood clots and may combat cancer and Alzheimer's disease. The omega-3 fatty acids in olive oil also help hydrate the skin, keeping it smooth and supple.
2. Practice Portion Control
One easy way to transition to a Mediterranean diet is to practice portion control at every meal and with every snack. It may take some getting used to, but soon enough you will know what the proper portion size is for a piece of chicken (it should be about the size of a deck of cards) and what is too much. The good thing about eating foods on a Mediterranean diet is that they are rich in flavors, so a little goes a long way.
3. Just Say No to Processed Foods
Fresh is better on the Mediterranean diet. Most foods have little or no processing. Foods such as white bread, bacon, cookies and frozen foods have no place on a Mediterranean diet. Instead, wheat bread, whole grains and legumes, fresh vegetables and fruit are the mainstays. Fish is more common than beef and chicken.
4. Swap Sugary Desserts for Fresh Fruit and a Glass of Wine
If your sweet tooth kicks in after a meal, you don't have to skip dessert. Instead, end the meal with a bowl of fresh fruit or a glass of sweet red wine. Both are big items on the Mediterranean diet. Fresh fruit such as figs, melons and dates offers a lot of nutritional bang per calorie buck. Wine is a good source of antioxidants and plays an integral part in the long life expectancy of Greek people. However, you should drink wine should in moderation. Women need no more than one 5 oz. glass a day. Men can have up to two 5 oz. glasses.
5. Take a Break From Dairy Products
Dairy is far less prevalent in the Mediterranean diet than its Western counterparts. Yogurt is a popular dairy dish in the Mediterranean, but that is about it. Replace butter with olive oil. Not only does swapping out high-fat dairy for lower-fat substitutes save on calories, it also helps cut down on cholesterol.
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