Suppose you are thinking of adopting the Mediterranean Diet. In that case, you may feel overwhelmed by the number of changes you might need to make. Should you change everything at once or make smaller, incremental changes?

Well, as in most things in life, one size does not fit most. As we all know, “what works for one person may not work for another.”

Adopting new habits and making lifestyle changes and behavior can be tough, to begin with, and stick with them. But building those habits one step at a time becomes guarantees long-term success.

The Mediterranean diet is straightforward to adopt, but it is better to start with simple and subtle changes and gradually make the Mediterranean Diet part of your lifestyle. When one change becomes automatic, you can continue adding others.

Here are some easy steps to get started and use healthier homemade alternatives to your favorite fast foods. 

Use Extra Virgin Olive Oil As Your Primary Cooking Fat

Olive oil is known for its wide range of health benefits. By replacing butter, lard, vegetable oils, and other unhealthy fats with extra virgin olive oil, you can have a significant impact on your health.

Olive oil is known for its wide range of health benefits. By replacing butter, lard, vegetable oils, and other unhealthy fats with extra virgin olive oil, you can have a significant impact on your health.

Eat Plenty of Fruits, Vegetables, Grains, And Legumes

The base of the Mediterranean Diet comprises mostly fruits, vegetables, grains, and legumes. These should be part of your daily meals.

And even better, you will reap even more benefits if one or two days you prepare vegetarian meals. Legumes are a good source of protein and various nutrients, making them ideal for those meals.

Eat Minimally Processed, Fresh, Local Foods

Take advantage of the in-season products. They are at their peak in terms of nutrients, aroma, and flavor.

Consume Dairy Products (Yogurt, Cheese) Daily And Eggs in Moderation

Dairy is an excellent source of protein, minerals, and vitamins. The fermentation process during the process of making cheese and yogurt adds the healthy benefits of probiotics.

Eggs are also an excellent source of protein, vitamins, and minerals. They are very versatile in cooking, and they can be eaten as a snack or main dish. Use eggs three or four times a week for a nutritious and budget-friendly alternative to meat or fish.

Reduce The Use Of Salt – Replace It With Herbs And Spices

The effects of excessive salt intake on health, and especially on cardiovascular health, are well known.

Well, our bodies need some salt, but the required amount is far less than that most of us consume daily.

Salt is not the only thing that adds taste to your meals. By replacing the salt with various herbs and spices, you can add a bunch of flavors to your meals.

Also, herbs and spices contain an abundance of antioxidants while adding minimal or zero calories to your meals.

Some of the most common to the Mediterranean cooking herbs and spices:

Twice A Week, Replace Red Meat With Fish

Fish is one of the healthiest foods. The fatty fish (salmon, sardines, trout, tuna, mackerel) are high in omega-3 fatty acids.

These fatty acids are crucial for the excellent health of the body and brain. Their consumption is linked with a reduced risk of many diseases and ailments and better weight management.

Also, replacing meat with fish reduces the amount of saturated fat in your diet.

Fish is easy to incorporate into your diet. It is quick and easy to prepare, and there are many different recipes for all levels of cooking experience. 

Reduce the intake of red meats, especially fatty cuts

Replace red meats with fish, grains, legumes, and vegetables for your meals. When having red meat, opt for lean cuts to reduce the amount of saturated fat in your diet.

Replace Dessert with Fresh or Dried Fruit

End your meals with a piece of fruit. It will satisfy that sweet tooth without adding excessive amounts of sugar to your body. Need something sweeter? Try a small handful of dried fruits. 

Eliminate Fast Food

Fast foods and prepared meals are known culprits for weight gain and other health issues. They usually have excessive salt, fat, and hidden sugars.

Start swapping your fast food meals with homemade ones. Plan your weekly meals and follow meal prep techniques to save time and always have a homemade meal. 

Eat Healthy Snacks

People in the Mediterranean region do not snack much during the day. The regular meals keep them full while not weighing them down.

If hunger strikes before the time for your next regular meal, don’t reach for unhealthy snacks at the closest grocery or deli. The Mediterranean way of eating has many foods that make excellent snacks that are also easy to carry to the school or office.

Here is are some examples:

Nuts (unsalted, not caramelized)

They are nutritious and high in healthy fats and do not need refrigeration. Just make sure to keep an eye on the portion sizes (only a handful) as they are quite calorie-dense.

Fruit

Always a good snack option. They are full of nutrients, fiber, and flavor.

Hummus and veggies

Greek Yogurt

Try plain yogurt or add a drizzle of honey or some diced fruit and unsalted nuts.

Drink Plenty of water and avoid sodas (event light versions), energy, and othersugary drinks 

Water is by far the best way to stay hydrated. We often confuse dehydration with hunger, and we end up consuming a lot more calories than we should.

People in the Mediterranean drink mostly water; after all, water is the most popular drink in the region’s warm climate. 

Drink one or two glasses of wine or a shot of tsipouro, raki, arak…

Traditionally, people around the Mediterranean enjoy a glass of wine with their meals or a shot of tsipouro, raki, arak, etc., with friends over some mezze. But they do not “drink their calories.”

Swap the calorie and sugar-laden cocktails with dry wines and an occasional serving of other alcoholic drinks. And remember to drink plenty of water.

Be Physically Active

Physical activity is as important as a well-balanced eating plan. Following a physical activity that fits our schedule and health level is vital to staying healthy.

Traditionally, the Mediterranean people have been active and not “couch potatoes” as we tend to become nowadays.

Enjoy your meals with family and friends. 

Last but not least, this is an essential step in adopting the Mediterranean way of eating and living. It helps in several ways: unwind from a stressful day, spend time with your loved ones, and take more time to finish your meals allowing you to control your portions better. It can also improve our mood, which in turn helps our general health and well-being.

Many Mediterranean countries’ people toast with a word or phrase that means “To Your Health”/”To Our Health.”

So, let’s make a toast and explore some more about the Mediterranean Diet!

To your health! Salud! À votre santé! Salute! Lechaim! Saúde! Εις υγείαν!

Related pages

• What is the Mediterranean Diet?
• Mediterranean Diet Food List
• Mediterranean Diet Rated as the Best Diet for 2022
• Food Glossary of the Mediterranean Diet
• Mediterranean Diet Resources
• Foods To Avoid When Following the Mediterranean Diet
• Mediterranean Diet and Lifestyle

Eat Mediterranean Food is a personal blog and recipes website dedicated to Mediterranean cooking and lifestyle. The readers assume full responsibility for consulting a qualified health professional regarding any health conditions and concerns before starting a health program or diet or lifestyle changes.