Many people have turned their attention to the Mediterranean diet as part of a healthy lifestyle. Individuals who follow this particular diet in Mediterranean countries have fewer incidences of cardiovascular disease than individuals following the typical American diet in the United States, notes the American Heart Association. The Mediterranean diet incorporates fresh foods -- particularly fresh plant-based foods -- while limiting certain foods high in unhealthy fats. Consult a registered dietitian for specific nutrition guidelines necessary for your lifestyle.
Healthy Fats
Fat is an essential macronutrient necessary for proper functioning and maintenance of the body. In the Mediterranean diet, healthy fats such as monounsaturated and polyunsaturated fats are primarily consumed over saturated and trans fats. Consuming healthy fats regularly is associated with health benefits such as reducing bad cholesterol levels and reducing risk for heart disease, notes MayoClinic.com. Sources of healthy fats include seeds, nuts, fatty fish and oils such as olive and canola. Fatty fish include cod, salmon, tuna, trout and herring. Olive oil can be used as a replacement for butter, margarine or lard, and to prepare virtually every meal in the Mediterranean diet.
Fruits, Vegetables and Grains
Plant-based foods such as fruits, vegetables, grains and legumes are essential foods in the Mediterranean diet. These foods should make up the majority of your daily meals, approximately 10 servings per day. Choose fresh and natural foods over highly processed options. A variety of colorful fruits and vegetables can be consumed as snacks and with every meal. Examples include berries, melons, carrots, green leafy vegetables, citrus and tropical fruits. Whole grains should be consumed over refined or white grains. Examples of whole grains include brown rice, whole-wheat bread, oatmeal and quinoa. Fruits, vegetables, grains and legumes are sources of many essential nutrients, such as vitamins, minerals, protein and fiber.
Lean Meats
Meat provides protein, an essential macronutrient necessary for growth and function of the body. In the Mediterranean diet, red meat and other animal products high in saturated fats are replaced with lean meats. Common high-fat meats include roast beef, sausage and bacon. Meats high in saturated fat should be consumed no more than a few times a month. As an alternative, consume skinless poultry, fatty fish and seafood at least twice a week. Trim any visible fat from meat and always keep portions small. Other high-protein foods such as eggs and dairy products may also be consumed in moderate amounts.
Diet Considerations
Consuming egg whites instead of whole eggs will reduce your saturated fat intake. Choose non-fat or low-fat dairy products such as yogurt, milk, cheese and ice cream. The Mediterranean diet incorporates many flavorful herbs, spices and seasonings, such as garlic, thyme, oregano, parsley and sage. Low to moderate amounts of red wine are also consumed by individuals healthy enough to drink alcohol. If you currently do not drink alcohol, grape juice may be an alternative, recommends MayoClinic.com.
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