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Saturday, April 6, 2024

A Guide to Switching to a Mediterranean Diet

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The Mediterranean Diet has been around for some time, but there are many who are still not sure what this diet is all about. According to the U.S News & World Report, this diet has been dubbed as the number 1 diet today because it’s one of the easiest to follow, ideal for those who have diabetes, and is perfect for those who want to follow a plant-based diet. The best part? It’s quite tasty!

What You’ll Need in a Mediterranean Diet

If this is your first time to try a Mediterranean Diet, you will probably be wondering where to begin. Well, it starts with finding the right types of food such as:

Organic vegetables and fruits

In the Mediterranean Diet, you will be eating more fruits and vegetables throughout the day. How is this possible? Well, the meals in this diet are geared towards vegetable-based like stews and salads. And since vegetables are quite versatile, you can easily switch your meals up into your favorite dishes but with a healthy twist.

A bit of wine

It’s true that too much alcohol can be dangerous to your health, but in moderate amounts, it can be good for your overall health. In the Mediterranean Diet, you can have some wine but limit to a glass only as it has been found to reduce your LDL or bad cholesterol levels, while elevating the HDL levels. If you are not a fan of wine, then you don’t have to drink when you don’t need it.

Fish and other seafood

Another ingredient that is usually added in the Mediterranean Diet is fish, specifically wild caught fish. One reason behind this is that they are packed with omega-3 fatty acids which is good for the heart. Add fish to your diet at least twice a week to enjoy its numerous health benefits.

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Herbs and teas

Preparing tea made from fresh herbs is actually recommended to those who are following the Mediterranean Diet because all the nutrients are retained when steeped. Having a herb garden in your home is not a bad idea either because they have other uses from adding that extra flavor to your meals, and even be used for medicinal purposes as well. Think mint, marjoram, thyme, oregano, basil, and the like.


Another ingredient that you should be adding to your diet is healthy oils. Oils like avocado, extra virgin olive oil, and olives are packed with healthy fats that promote a healthy heart, better digestion, and others. Drizzle your salad with extra virgin olive oil, cook with avocado oil, and so on. You’ll find that switching to healthier oils for your cooking or for your salads can also improve your overall health.

Whole grains

One of the secrets to a long life is actually adding whole grains to your diet. In the Mediterranean, you will find that their meals often have whole grains incorporated in them. For example, their breads are typically made from sourdough rather than yeast since the former has lower glycemic index. This is often served in meals but not in large quantities. You can pair them with salads, fish, meats, and the like.

Beans, seeds, and nuts

In the U.S, people get their protein from meat, but you should look for other sources such as nuts, beans, and seeds. In this diet, these protein sources are often encouraged because of their nutritional value as well.

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When it comes to the Mediterranean Diet, these food sources are often used to promote healthier living. And because they are not that hard to come by, you will find that it is easier to stick with this diet plan compared to others.

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