Fill your plate with an abundance of fruits, vegetables, legumes, and whole grains. These nutrient-dense foods are the foundation of the Mediterranean diet.
Opt for lean proteins like fish, poultry, and beans. These choices provide essential nutrients without the excess saturated fats found in some other protein sources.
Opt for whole grains such as brown rice, quinoa, and whole wheat bread over refined grains. These choices are higher in fiber and nutrients, contributing to a healthier diet.
Embrace the diversity of colors, flavors, and nutrients by incorporating a variety of fruits and vegetables into your meals. Aim for a rainbow on your plate.
Integrate a variety of nuts and seeds, such as almonds, walnuts, and chia seeds, into your diet. These are excellent sources of healthy fats, fiber, and essential nutrients.
Enhance your dishes with Mediterranean herbs and spices like basil, oregano, and garlic. Not only do they add flavor, but they also offer potential health benefits.
Favor seafood, particularly fatty fish like salmon and mackerel, for omega-3 fatty acids. Limit red meat consumption and savor fish as a staple protein source.
Slow down and savor your meals. Practice mindful eating to appreciate flavors, listen to your body's hunger cues, and foster a healthy relationship with food.
Complement your dietary changes with regular physical activity. Whether it's walking, cycling, or other forms of exercise, staying active contributes to overall health.