A typical Mediterranean lunch is full of colorful vegetables and fruits.
The Mediterranean diet is recommended to help prevent stokes, cancer and heart disease, to lower the risk of Alzheimer's disease and to improve health. Weight loss is one of the other added benefits. There is no set Mediterranean diet; in fact it's more of a lifestyle change. Change can sound like a daunting task, but the benefits to your health and well-being will pay off tremendously.
Starting Out
The bulk of a Mediterranean diet comes from plant sources, whole grains, bread, rice, pasta, polenta and legumes.
Fruits and vegetables are eaten with every meal. Hit your local farmers market or whole food store to find the freshest available. Clean out all the processed foods from your house and diet.
Olive oil, not butter, is used as the main source of fat in the Mediterranean diet, even for cooking. A good whole-grain bread dipped in herb-flavored olive oil is a great start to your meal.
The Meat of It
Eat red meat only a few times a month, substituting fish and poultry in its place. Grilled tuna or salmon make great meals with very little clean-up. You could add some vegetables sprinkled with herb-flavored olive oil to the grill as an excellent side dish. Experiment and have fun with new herbs and spices, and ditch the salt. Unless your doctor prohibits it, go for a salt substitute instead. Dairy products, mainly cheese and yogurt, are eaten in small amounts in the Mediterranean diet.
The Sweet Things
Honey is the main sweetener you will be using. Eat fruit with a little honey drizzled on it instead of sweet pastries and candies. Sprinkle spices like cinnamon and nutmeg on your fruit, heat it up and eat it warm. For healthy nutritious snacks, go for nuts and berries, fresh or dried; they make a great on-the-go snack. Avoid highly salted or honey-roasted nuts.
The Mediterranean Lifestyle
Red wine with meals is an optional part of the Mediterranean diet. If your doctor permits, one to two glasses of wine a day with meals is good, or you can substitute non-sweetened grape juice.
Other staples of the Mediterranean diet are enjoyment, exercise and less stress. Walk or ride your bicycle as much as possible instead of driving. Focusing on socializing, enjoying and eating good food is the Mediterranean way of life.
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