Nutritionist’s Tips for Initiating the Mediterranean Diet

Nutritionist’s Tips for Initiating the Mediterranean Diet

One of the healthiest diets among all is known to be the Mediterranean diet. While it is called a diet, it doesn’t imply a very restrictive approach, as many other diets do. Instead of reducing the intake of certain foods, the Mediterranean diet focuses on including more of certain types of food categories. These categories include fruits, vegetables, fish and seafood, in general, whole grains and sources of healthy fats, like flaxseed, walnuts, sunflower and pumpkin seeds, among others.

Inspired by the food choices of the people living around the Mediterranean Sea, this diet focuses on consuming fresh products, that are not processed. Therefore, an important aspect of the Mediterranean diet is giving up popular products like processed meat, sweets, soda and white flour baked goods, including bread.

So, how can you start a Mediterranean diet?

According to Women’s Health, the easiest way to start a Mediterranean Diet is to observe the following three guiding principles, recommended by dietitian Brynn McDowell, RDN, author of “The Mediterranean Diet Made Easy”:

  1. Ensure a daily intake of fresh fruits, vegetables, whole grains, beans, legumes, nuts, seeds and olive oil
  2. Make sure you eat fish and seafood, eggs, poultry and dairy on a weekly basis
  3. Occasionally, you can incorporate red meat and sweets into your diet.

These guidelines make it easier for you to plan your meals around the staples of the diet, while also giving you the freedom to indulge on the things that make your taste buds tingle. This means that, as long as most of your diet consists of fruits, vegetable, whole foods and seafood, it’s ok to enjoy a bowl of chips or a scoop of ice cream once in a while. The secret is moderation and sticking to the core principles of the Mediterranean diet.

On the long term, the Mediterranean diet will not only support your weight loss process, but will also contribute to improving the health of your cardiovascular system, reducing the risk of cancer and boosting your mental health. These are facts proven by extensive research on the diet of Mediterranean countries, with Italy and Greece being considered among the healthiest nations in the world.


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