The Mediterranean diet is an eating plan based on the eating habits of residents of the countries that surround the Mediterranean Sea. The diet is suggested by the Mayo Clinic and the American Heart Association, and although these organizations do not necessarily condone eating any Mediterranean food, they do suggest eating foods that contain less saturated fat to help reduce the risk of heart disease. If your diet was originally full of saturated fat, you will lose weight by replacing these foods with healthier options.
Step 1
Eat more fresh fruits and vegetables. Eating fresh produce is a staple of the Mediterranean diet, and the Mayo Clinic recommends eating as many as 7 to 10 servings per day, rather than the 5 a day fruit and vegetable serving suggestion that is recommended to Americans by the Centers for Disease Control and Prevention.
Step 2
Toss out the lard, butter, shortening and vegetable oil. Instead, opt for olive oil, which can be used both as a dressing and as a cooking oil. Toss your pasta with olive oil, and top your salad with olive oil and a spray of lemon juice. Instead of rubbing a pan with butter or lard, add a small portion of olive oil to the pan. Olive oil contains monounsaturated fat as opposed to saturated fat, and it prevents heart disease rather than causing it.
Step 3
Avoid dairy as much as possible. In the Mediterranean diet, dairy is used sparingly. When you're craving dairy, add a sprinkle of feta cheese, goat cheese or yogurt to your meal, all of which are lower in saturated fat than harder cheeses like cheddar or swiss.
Step 4
Drink wine occasionally. The Mayo Clinic suggests asking your doctor if it is okay to have a glass of wine with dinner. If your physician okays it, red wine is ideal. If your doctor tells you to avoid wine, try drinking a glass of grape juice, states the Mayo Clinic.
Step 5
Get protein from other sources besides red meat. Eat hummus; fish, including trout, tuna and mackerel; and nuts, especially almonds, walnuts and pecans. The Mayo Clinic suggests eating fish at least once a week.
Tips and Warnings
- Eggs can be eaten occasionally if desired, but no more than four times a week, states the American Heart Association.
- Consult your doctor before starting a new diet plan.
Things You'll Need
- Fruits and vegetables
- Olive oil
- Feta cheese
- Goat cheese
- Yogurt
- Red wine
- Grape juice
- Fish
- Nuts
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