1. Eat What You Love
One of the best parts of following a Mediterranean diet plan is that very few foods are limited. However, the majority of your diet will consist of fruits, vegetables, whole grains, beans, nuts, pasta, rice and seeds. Really pump up your vegetable consumption to six servings a day. There is no vegetable off limits, and since you are encouraged to use olive oil to sauté and add flavor to vegetables you pick on the Mediterranean diet, they will never be tasteless and boring.
2. High-Fiber Focus
Pick high-fiber vegetables to increase your heart and digestive system health. Peas have the highest fiber content of any vegetable, and when sautéed in olive oil with scallions and fresh tomatoes, you have a perfect Mediterranean diet recipe. Spinach, a staple of the Mediterranean diet, is chock full of fiber and you can eat it raw in salads, cooked by itself or added to pasta sauces. Pick zucchini or other squash when you are deciding on a vegetable for your Mediterranean recipe, full of fiber and flavor they are a perfect addition to you meals.
3. Antioxidant Vegetable Picks
While on a Mediterranean diet plan, pick vegetables that fight diseases like cancer and heart disease. Many vegetables provide nutrients called antioxidants that fight free radicals that cause cell damage. Brightly colored vegetables, red, dark green and orange, are especially rich in antioxidants. Red and orange bell peppers, dark green leafy greens and tomatoes are just a few powerful disease-fighting vegetables. Since the Mediterranean diet relies heavily on olive oil for preparation of food, you get a double whammy of antioxidants when you use it in vegetables recipes because olive oil is also a disease-fighting ingredient.
4. Try Something New
Typical vegetables from the Mediterranean may seem unusual to you, but they are all delicious and add variety and tons of nutrients and fiber to help you lose weight and maintain a healthy lifestyle. Eggplant is a common vegetable in the Mediterranean diet plan, so don't be afraid of the purple, globed vegetable. You prepare it simply, even leave the skin on if you want, season, slice and sauté in olive oil, how easy can it be? Broccoli rabe is a Mediterranean staple that has high status in restaurants because of its mild but distinctive flavor. Simply sauté in olive oil with a little garlic and serve over pasta to your family; it is divine.
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