Ways to Embrace the Mediterranean Diet

The Mediterranean way of eating is traditionally followed by people of the Mediterranean region. For more than half a century, scientists have intensely studied the diet and found significant evidence of countless health benefits, including longevity, improved brain function and protection from chronic diseases. Small and simple changes are all it takes to embrace this beneficial eating style. Use these suggestions to easily adapt this dietary approach into your everyday lifestyle.

Fresh Fruits & Veggies
Incorporate an abundance of vegetables in salads, soups and stews, and enjoy fresh fruit such as figs, pomegranates or oranges for dessert. Select produce in a variety of colors to get a range of antioxidants, vitamins and minerals.

Petite Protein Portions
Limit meat intake by enjoying smaller portions or garnishing veggies or pasta with small amounts of meat. Swap out red meat for eggs, poultry, fish and plant-based proteins like seeds, nuts and legumes.

Satiating Seafood
Eat seafood twice per week. Salmon, tuna, herring and sardines are especially good choices as they are rich in omega-3s and benefit brain and heart health.

Healthy Fats
Include healthy fats from almonds, walnuts, pistachios, sunflower seeds, avocados and olives into daily meals. Replace butter, margarine and trans fat with plant-based oils such as extra virgin olive, grapeseed, avocado or canola.

Dabble in Dairy
Consume low to moderate amounts of dairy products. Enjoy smaller amounts of cheese such as Brie, goat cheese and feta and eat Greek or plain yogurt low in added sugars.

Hunger-Busting Whole Grains
Make the switch to whole grains that provide many essential nutrients and keep cravings satisfied. Try traditional Mediterranean varieties such as barley, bulgur, farro, quinoa and whole-grain breads, pastas and rice.

Go Meatless
Reduce meat consumption by preparing a meatless meal once or twice per week. Make vegetables, beans and whole grains the center of your dishes. Add herbs and spices containing inflammation-fighting antioxidants for extra flavor without salt.