1. Eat Like the Mediterranean
Modeled after the eating habits of people in the Mediterranean, this is a diet worth looking into. The Mediterranean is a region that has different eating habits, but consists of the same food groups. The Mediterranean diet consists of many fruits, vegetables and leafy green salads. Olive oil plays a large role in this diet, and is a good source of monounsaturated fat. Mediterraneans eat very few eggs, red meats and dairy products.
2. Keep Your Heart Healthy
Consider the Mediterranean diet a heart healthy diet. It has many things in common with the diets recommended by the American Heart Association. The Mediterranean diet stresses the consumption of less red meat, such as roast and steaks, and recommends eating fish that contain omega-3 fatty acids, such as tuna, mackerel and salmon. The Mediterranean diet and the American Heart Association also recommend plenty of fresh fruit, vegetables, nuts and seeds.
3. Drink a Toast to the Mediterranean Diet
In Mediterranean countries, people consume more wine. Red wine, consumed in moderate amounts and included in a healthy, Mediterranean diet, can be good for you. Red wine has flavonoids and antioxidants. It has also been shown to raise good cholesterol and lower bad cholesterol. If you are not a drinker, it is not time to start. However, if you do drink, red wine can be included in the Mediterranean diet.
4. Good Fat vs. Bad Fat
The Mediterranean diet focuses on good fats. Although not considered a low fat diet, it is a good fat diet. Steaks are not included, but mackerel and trout are, because they have a healthy fat. Olive oil is a good fat and used instead of butter, which is a saturated fat. Nuts and seeds are also encouraged. They are high in nutrients and also contain good fats. Pecans, walnuts and pumpkin seeds are good for you, but eat them in moderation, as they do contain a high amount of calories.
5. Rearrange Your Plate
The Mediterranean diet focuses mainly on fruits and vegetables. Many diets contain large portions of meat, mainly red meat. On the Mediterranean diet, your plate should contain more broccoli and salad than meat, and your meat should be tuna rather than steak.
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