The Mediterranean diet is based on the meals and foods of people who live in countries bordering the Mediterranean Sea. This diet has health benefits, such as reduced risk of heart disease and increased longevity. Eating a Mediterranean-based diet will require you adjust your meals to include some types of foods, such as beans, and avoid other foods, such as red meat.
Source of Protein
Fish is a main source of protein in a Mediterranean diet, so include fish in your meals at least two to three times a week. Fatty fish contain high amounts of omega-3 fatty acids, which help protect your heart. In addition to fish, nuts and beans are staple sources of protein and you should include them in Mediterranean meals. Nuts contain healthy unsaturated fats and beans contain rich amounts of fiber, both of which are considered to be heart healthy.
You should only occasionally eat red meat on a Mediterranean diet. When you do include it, keep portion sizes small. Red meat contains high amounts of unhealthy saturated fat and is high in calories.
Include Whole Grains
Grains, such as rice and pasta, are staples in a Mediterranean diet. These foods are generally made with minimal amounts of processing and are whole grains. Eat grains and pastas with the majority of your meals on a Mediterranean diet. To flavor these grains, use olive oil instead of butter or margarine, even to on your bread.
More Fruits and Vegetables
A Mediterranean diet should include at least nine servings of fruits and vegetables a day. This may be a lot more than you're used to eating. To get this many fruits and vegetables in your day, include at least a couple of servings of fruits and vegetables with every meal. Serve fruits and vegetables as a side dish, mixed into recipes. Have fruit as a dessert or as a snack.
Flavorings
Traditional Mediterranean diets use herbs, spices and olive oil to add flavor to meals. Replace the salt in your meals with herbs and spices and use olive oil instead of butter or margarine.
Use Low-Fat Dairy
Mediterranean diets rarely include dairy products that contain high amounts of fat and generally only use dairy products in the form of yogurt or cheese. Choose nonfat or low-fat dairy products when including them in your meals.
Drink Wine
Wine plays a significant role in Mediterranean meals. A glass or two of wine can be a a part of the Mediterranean meal, as long as your doctor allows it. Red wine has more heart-healthy properties than white wine.
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