A Mediterranean diet includes a variety of fruits, vegetables, whole grains, lean proteins, nuts, beans, seeds, herbs, spices and healthy fats from avocados, nuts, olive oil and fish. The Mayo Clinic recommends choosing this heart-healthy diet because studies have shown that both men and women who follow this style of eating lower their risk of heart disease and cancer.
Step 1
Increase your intake of fruits and vegetables. Aim for seven to nine servings each day. Researchers at the University of Michigan say that women who make the switch to a Mediterranean diet more than double their intake of fruits and vegetables. Try adding chopped-up fruit to salads, hot or cold cereal, yogurt and cottage cheese. Use mashed avocado to spread on sandwiches and wraps instead of mayonnaise. Make homemade smoothies out of fresh or frozen fruit and yogurt. Snack on frozen grapes or mango pieces. Add shredded zucchini and carrots to bread or muffin mixes, as well as pasta dishes. Snack on raw vegetables like carrots, celery, baby tomatoes, sugar snap peas, cucumber, bell peppers and jicama. Eat plenty of salads rich in leafy greens and vegetables.
Step 2
Limit red meat. A traditional Mediterranean diet is very low in red meat consumption. Try these great sources of protein with meals and snacks: low-fat cheese, tofu, chicken, fish, nuts, peanut butter, almond butter, cottage cheese, ricotta cheese, beans, lentils and yogurt. Eggs are fine in moderation. Add nuts to hot or cold cereal, yogurt, cottage cheese and salads. Spread hummus or nut butter on whole-grain bread. Snack on low-fat cheese with whole-grain crackers or cottage cheese with fresh fruit.
Step 3
Stick with whole grains. Limit your intake of refined grains such as white bread, and refined snack foods like chips, cookies, cakes, pastries and doughnuts. Vary your grain intake to include brown rice, barley, rye, quinoa, buckwheat, amaranth, millet, bulgar and spelt. According to the U.S. Department of Agriculture, a minimum of three servings of whole grains each day can reduce your risk of several chronic diseases and help with weight maintenance.
Step 4
Use monounsaturated fats and omega-3 fatty acids as your main sources of fat. Limit your intake of butter, full-fat sour cream, whole milk, ice cream and cream. Instead use olive oil, avocados, nuts and nut butters. Dip bread in olive oil and balsamic vinegar or top bread with avocado slices instead of using butter or mayonnaise. Eat fish, which is a great source of omega 3-fatty acids. If you don't eat fish, you may benefit from taking omega-3 fatty acid supplements, but check with your doctor first.
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