In the Mediterranean Diet Pyramid, vegetables, legumes, whole grains, nuts, seeds, olive oil, fruit, herbs, and spices are the foundation of every meal. The pyramid also emphasizes physical activity and the act of enjoying meals with others. Seafood and traditional cheeses and yogurts are frequently used but in small portions. Sweets are reserved for special occasions, such as weddings or religious celebrations, while water and wine (moderate intake) are the beverages of choice.
Mediterranean Style
1. Let fruits and vegetables be your base.
In the Mediterranean, produce tends to play a starring role, sitting at the center of the plate instead of on the side. Various vegetable dishes such as chopped tomatoes, bell pepper, and cucumber, or roasted carrots paired with warm hummus and whole-wheat pita make up a standard Lebanese lunch.2. Go for whole grains.
The Med diet is far from low carb, but the carbs are typically from whole grains. You are encouraged to get rice cookers ready and enjoy more whole grains such as bulgur wheat, farro, and brown rice.3. Flip your fats.
Swap in more monounsaturated oils such as olive oil, nuts and seeds, and omega-3 fats from fish instead of saturated fats from meat and dairy. These monounsaturated fats help fight oxidative stress that can lead to inflammatory diseases such as type 2 diabetes.4. Pick leaner proteins.
People in the Mediterranean region rely on plenty of plant-based and/or leaner proteins such as beans and fish. Higher-fat meats are saved for special occasions or used more as a condiment compared with being the star of the dish. Enjoy beans several times per week.5. Find fresh sources of flavor.
The Med diet is intensely flavorful—thanks to the herbs and spices included in recipes. When peoples add flavor through herbs and spices, they can rely on less salt in their diets.— Source: Prevention Mediterranean Table: 100 Vibrant Recipes to Savor and Share for Lifelong Health by the editors of Prevention and Jennifer McDaniel, MS, RDN.
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