Mediterranean Diet - Topic Overview
Tips for changing your diet
Here are some things you can do to switch from a traditional Western-style diet to a more Mediterranean way of eating.
- Dip bread in a mix of olive oil and fresh herbs instead of using butter.
- Add avocado slices to your sandwich instead of bacon.
- Have fish for lunch or dinner instead of red meat. Brush it with olive oil, and broil or grill it.
- Sprinkle your salad with seeds or nuts instead of cheese.
- Cook with olive or canola oil instead of butter or oils that are high in saturated fat.
- Choose whole-grain bread, pasta, rice, and flour instead of foods made with white flour.
- Add ground flaxseed to cereal, low-fat yogurt, and soups.
- Cut back on meat in meals. Instead of having pasta with meat sauce, try pasta tossed with olive oil and topped with pine nuts and a sprinkle of Parmesan cheese.
- Switch from 2% milk or whole milk to 1% or fat-free milk.
- Dip raw vegetables in a vinaigrette dressing or hummus instead of dips made from mayonnaise or sour cream.
- Have a piece of fruit for dessert instead of a piece of cake. Try baked apples, or have some dried fruit.
- Use herbs and spices instead of salt to add flavor to foods.
A dietitian can help you make these and other changes to your diet. You can find information about the Mediterranean diet, recipes, and sample menus online and in cookbooks or videos.
The Mediterranean diet isn't just about eating healthy foods. It's also about being active. So try to get at least 2½ hours of moderate aerobic activity a week. It's fine to do blocks of 10 minutes or more throughout your day and week.
Choose exercises that make your heart beat faster and make you breathe harder. For example, go for a swim or a brisk walk or bike ride. You can also get some aerobic activity in your daily routine. Vacuuming, housework, gardening, and yard work can all be aerobic.