How to start a mediterranean diet: a guide backed by nutritionists

There are many exaggerated diets, but this is not the case with the Mediterranean diet. Yes, the word diet is there, but one of the best parts about this approach to eating is that it’s about making a conscious decision to eat more fruits, vegetables, whole grains, seafood, and healthy fats than anything you might traditionally associate with a “diet.”

“The Mediterranean Diet doesn’t include calorie counting, tracking macronutrients like carbohydrates, or any of the strict rules or restrictions of many of the fads marketed to us these days as quick health or weight loss fixes,” explains dietitian Lauren Armstrong, RDN.

for many years , US news and world report she has The Mediterranean Diet has been dubbed the #1 in healthy eating style because of its versatility and health benefits. That’s why we compiled a file Exclusive guide to the rules of the Mediterranean diet in PDF format Only for WH+ members.

While following this plan won’t magically get you to a villa somewhere in Greece (it wouldn’t be nice), it can definitely put you in the right place. Research has shown that a Mediterranean diet is consistent with lower rates of cancer, improved heart health, and improved mental health.

If this all sounds good to you, keep reading for all the details on how to start a Mediterranean diet.

Try the Mediterranean diet now

What is the Mediterranean diet?

The Mediterranean diet refers to the eating habits of people who live in countries bordering the Mediterranean Sea. This includes places like France, Greece, Morocco, Turkey, Italy and Spain. And while it has many benefits, Weight loss (for every American Journal of Medicine), there are a few things you should know before you commit.

If you’re someone who’s always on the go, consider making small lifestyle changes to make sure you’re sticking to the right foods and not getting the easiest thing on hand.

Learn more about the Mediterranean diet

“The premise is to avoid overly packaged and processed foods and enjoy fresh, whole foods whenever possible,” explain Emily Kyle, R.D.N. This means that you’ll want to exclude soft drinks, processed meats (such as sausage), white bread, and candy.

How to get started on the Mediterranean diet

It can seem difficult to get started on a diet based on a culture that you may not be a part of or geographically close to. Fortunately, there are some tips you can follow to ensure a smooth transition to the Mediterranean diet.

  • Try incorporating seafood into your meals once a week.
  • Keep healthy and satisfying snacks on deck.
  • Start by using olive oil for cooking.
  • Don’t be shy about frozen foods.

    You will find more tips on our website Mediterranean Diet Guideexclusively for WH+ members.

    What foods are part of the Mediterranean diet?

    Many different foods fit into the Mediterranean diet. And the more frequently you stock your fridge with these items, the more they will begin to become second nature. Here’s a general idea of ​​what to add to your cart.

    • spinach
    • Potato
    • Bean
    • salmon
    • milk
    • oats
    • olive
    • peach
    • chickpeas
    • dark chocolate

      For a complete shopping list, access Mediterranean Diet Guide Currently.

      You will never tire of your meals.

      Many assume that the Mediterranean diet means a diet that is restricted or all seafood with a lack of variety. In fact, there are plenty of delicious meals you can add to your routine. Here are three simple ideas that taste great and are packed with nutrients.

      • Breakfast: scrambled eggs with spinach, mushrooms and tomatoes.
      • Lunch: Grilled fish with brown rice, grilled zucchini, sweet peppers and red onions.
      • Dinner: Lentil soup with celery, carrots, onions, tomatoes and mushrooms.

        Do you need more ideas? We asked a dietitian to identify more ideas in our area Mediterranean Diet Guide.

        Try the Mediterranean Diet ASAP


        Now that you’ve got a sneak peek at how to start a Mediterranean diet, it’s time to dive into the real thing with this PDF manual This is our exclusive feature Women’s Health + Individuals.

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