How to Follow a Mediterranean Diet

Besides being delicious, the traditional diets of countries around the Mediterranean Sea are also linked to lower rates of heart disease and cancer than the typical American diet. Follow these diet principles from countries such as Greece, Morocco, Southern Italy and Spain. Add this to my Recipe Box.

Instructions

1

Make plant foods the main dishes at all your meals.

2

Eat grains such as couscous, polenta and bulgur in addition to breads, cereals and pasta.

3

Look for unprocessed foods that are grown nearby.

4

Add flavor to foods with plenty of garlic, onions and fresh herbs such as basil, oregano and thyme.

5

Include beans and nuts in your diet every day. Enjoy bean soups, almonds, pasta with beans, hummus, and green salads with pine nuts.

6

Opt for cheese and yogurt as your daily dairy products. These foods have good bacteria that may have health benefits.

7

Choose fish and seafood two or more times per week.

8

Enjoy poultry once a week or less and red meats just a few times a month.

9

Use the healthier fats to add richness and flavor to your cooking. Emphasize olive oil and nuts.

10

Serve fresh or dried fruit for snacks and dessert. Reserve other sweets for a few times a week.

11

Drink wine in moderation with meals.