How Do You Make Your Diet More Mediterranean?

The Mediterranean diet is a tasty, non-restrictive diet which the whole family can enjoy. It’s a great way to try new foods and adds more healthy nutrients to your meals. It is also beneficial for your heart and gut.

Fats–There is more emphasis on unsaturated fats, which comes from plant-based oils, like olive oil, instead of using saturated fats like butter or coconut oil. This simple change is important because saturated fats increase the LDLs (bad cholesterol) in the blood which, if raised for a long time, can clog arteries and lead to heart disease.

Fruits, vegetables and legumes (beans) – You can’t go wrong eating plenty of these rich in vitamins A, C and folate, potassium and fiber and low in sodium. Meals full of fruits, vegetables and legumes not only offers you a wide array of nutrients but provides you with needed fiber to keep you feeling fuller longer and keeping your bowels healthy.

Less meat – A lot of Mediterranean meals tend to focus on vegetables and legumes using meat sparingly to add flavor, making highly nutritious meals.

More fish– The Mediterranean diet contains a fair amount of fish. There are two main types of fish, oily and white. Oily fish includes sardines, salmon, trout and mackerel, which contain a high amount of omega-3 fats and vitamin D. White fish are cod, haddock, plaice and red mullet. White fish varieties are lower in fat. Both can be used in meals instead of meat.

Starchy foods— Mediterranean diets tend to contain a lot of starchy foods such as potatoes, pasta and bread. A lot of classic starchy, high carbohydrate foods tend to get a bad reputation, however swapping a fried chip for a boiled, unpeeled new potato can add up to a really healthy meal. Also try swapping your regular white bread and pastas for whole grain or seeded varieties.

Less processed food, sugar and salt – which will benefit your overall health and may help you lose weight.

And most important – The Mediterranean diet is tasty.