1. Switch to Olive Oil
Olive oil is full of fat and calories, so naturally people don't think they can eat it as a regular part of any diet plan. However, olive oil is made up of "good" fat (omega-3 fatty acids) that can actually help you have a healthy heart as well as lose weight when used in moderation. The Mediterranean Diet plan calls for using olive oil in everything from baking to salad dressings. As part of a modified Mediterranean Diet plan, try to saute vegetables in a little olive oil or use it as a dip for bread--whole grain, of course. You can also experiment with milder olive oil for baking. Just be sure to track your daily use, since it is high in calories. Most healthy adults should have between 25 to 35 percent of their daily calories from fat.
2. Eat Fish Instead of Meat
Meat is rarely eaten on the Mediterranean Diet. If you can't live without red meat, go ahead and indulge, but limit consumption to once a week or once every 2 weeks. To help you get enough protein, try eating fresh fish, such as cuttlefish or squid. Shellfish like clams and mussels are also high in flavor while low in calories and fats.
3. Limit Sugary Sweets
Sugary treats are not a regular part of a healthy Mediterranean Diet (or any healthy diet, for that matter). Instead of candy bars or pastries, switch to fresh fruit and yogurt. If you have to have something sweet to end a meal, try some dark chocolate, which is packed with antioxidants. The key is moderation. An occasional donut at breakfast won't harm your overall health, so go ahead and indulge once in a while. The rest of the time, however, stick with unprocessed sweets.
4. Follow the Food Pyramid
To help you better understand how the Mediterranean Diet works, a quick glance at the plan's food pyramid can help. At the base is plenty of whole grains, such as wheat bread and beans. Next are vegetables and fruits. Olive oil has its own level and is not grouped with saturated fats. That is followed by cheese and yogurt, then comes fish, chicken and then sweets. At the very top is red meat. Keeping this pyramid in mind when planning meals will help you to follow a modified Mediterranean diet plan.
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