The Mediterranean diet has been endorsed by health experts since the 1960s and is based on the traditional way of eating found in Greece, Italy and other countries located around the sea, which have been found to have considerably lower rates of chronic illness than the U.S.
Following this diet means eating plenty of vegetables and fruit, nuts, whole grains, legumes, olive oil and smallish amounts of lean meats like chicken and fish; moderate red wine consumption is acceptable. There are fewer carbohydrates and meats than found in the typical U.S. diet, but plenty of fiber and “good” fats, including polyunsaturated and monounsaturated.
Following the Mediterranean diet has been shown to reduce the risk of Type 2 diabetes, heart disease and strokes, Parkinson’s disease, Alzheimer’s disease and muscular weakness with aging, as well as extending overall lifespan.
Surprisingly, it doesn’t involve much white pasta or bread; refined carbohydrates are discouraged, as are highly processed foods of any kind. Here are some ways to begin incorporating more healthy foods and fats into your diet:
Eat veggies, all the time
Be creative in how you fit them into every meal and snack, whether it’s in an omelet, muffin, smoothie, salad or main dish.
Try to consume two to three servings of fruits, defined as a medium-sized piece of fruit or a cup of chopped fruit. At least four servings of veggies, such as a cup of them raw or a half-cup cooked, are also recommended.
EVOO on everything
Don’t go overboard, but you can lightly drizzle extra virgin olive oil on salad, fish, chicken and veggies. Use it instead of butter or other animal fats and vegetable oils.
Olive oil is calorically dense, so make sure it fits into your daily calorie allowance. One to four tablespoons per day is the usual guidance with this diet.
Something fishy
Enjoy two to three servings of fish or shellfish, about three to five ounces each, per week.
If you’ve never been a fish fan, start out with mild white fish such as cod or mahi-mahi, cook salmon in foil with orange slices and white onion or simply make sure you get enough lean protein from other sources, including poultry and legumes.
Get comfortable with whole grains
This means working with grain that’s more or less in its original form such as brown rice, oatmeal, quinoa, barley, farro, even popcorn (air-popped, olive oil in lieu of butter). Whole-wheat bread, pasta and similar products also work.
Three ounces of whole grains a day are suggested for those eating around 2,000 calories per day. This can be a half-cup of cooked rice or pasta or a slice of bread.
Red wine with caution
Women are advised by the New England Journal of Medicine’s version of this diet to stick to a 3-ounce serving per day, and men to 5 ounces. Don’t start drinking if you either can’t or don’t want to.
