It recommends low to modest amounts of meat and dairy and very limited amounts of processed foods and sugars.
Try replacing one food at a time, moving to the next once you are used to that food.
For example:
Remember that the Mediterranean diet is a lifestyle.
hxyume / Getty Images.
Look for good quality, fresh, locally grown, and seasonal foods (try farmers markets).
Eat meals communally with family and friends.
Make time for physical exercise.
For menu ideas, check out the Canadian Diabetes Association sampleMediterranean diet 7-day menu.
Benefits of the Mediterranean Diet
The benefits of the Mediterranean diet are well-studied.
The foods it encourages are rich in antioxidants andanti-inflammatory nutrients.
The Mediterranean diet emphasizes vegetables, fruits,whole grains, olive oil, and lean meats.
It limits red meat, processed foods, and foods high in sugar or saturated fats.
Talk to a healthcare provider before starting the Mediterranean diet to ensure it is right for you.
Harvard Health.Guide to the Mediterranean diet.
Harvard Health.A practical guide to the Mediterranean diet.
2019;11(9):2059. doi:10.3390/nu11092059
HealthLinkBC.Mediterranean diet.
Johns Hopkins.Take your diet to the Mediterranean.
Dietitians of Canada.The Mediterranean diet: a guide to healthy eating.
U.S. Department of Veterans Affairs.Mediterranean diet.
Alberta Health Services.Mediterranean style of eating.
