Healthy Mediterranean Diet

The Mediterranean Diet is a healthy diet that promotes eating fresh, natural foods and eliminating processed foods. The Mediterranean Diet is based on the foods traditionally eaten by the numerous cultures that live around the Mediterranean Basin. While this diet doesn't involve any specific meal plans, it does include filling up on plant-based foods, seafood and healthy fats.

Fruits and Vegetables

Eat generous amounts of fresh produce. Eat 7 to 10 servings of fresh fruits and vegetables every day.

Snack on apples, bananas, baby carrots and red bell peppers. All of these are high in antioxidants, which can help protect your body from cancer, heart disease and stroke. Fresh fruits and veggies are also a natural source of vitamins, minerals and fiber.

Eat in-season, locally grown produce to receive the maximum health benefits of fruits and veggies.

Tree Nuts

Snack on tree nuts. Stick to nuts that are low in saturated fat and high in healthy polyunsaturated and monounsaturated fats. This includes walnuts, hazelnuts, almonds and pecans.

Eat just one or two handfuls of nuts a day. While nuts are healthy, they are also high in calories.

Avoid salted and honey-roasted nuts. These typically contain additives and preservatives that are anything but natural and healthy.

Whole Grains

Enjoy whole grain breads. Whole wheat and rye breads are typically low in unhealthy fats.

Don't slather your bread with margarine or butter. Drizzle a bit of olive oil on your bread if you don't like it plain.

Use couscous, quinoa or wild rice for variety. All of those food items make a healthy substitute for pasta noodles.

Olive Oil

Use olive oil as your primary source of fat. Olive oil has high levels of monounsaturated fat, which helps lower "bad" cholesterol levels and raises the "good." It will also help protect your heart against heart disease. Olive oil is also a rich source of antioxidants, particularly vitamin E.

Buy cold-pressed, virgin and extra-virgin olive oils. These varieties are the least processed forms of olive oil and contain the most health benefits.

Use olive oil in place of butter, margarine and other oils.

Seafood

Eat fatty fish two or three times a week. Salmon, mackerel and sardines contain high levels of omega-3 fatty acids, a natural type of polyunsaturated fat that lowers high blood pressure and cholesterol levels. Omega-3 fatty acids are also associated with increased mental alertness and reduced aches and pains.

Enjoy shrimp dishes. Shrimp also contain healthy amounts of omega-3 fatty acids. Saute fresh shrimp in olive oil for a double dose of health benefits.

Wine

Drink to your health. People in Mediterranean cultures typically enjoy a glass of wine with their evening meals. Stick with a heart-healthy red wine, which contains flavonoid phenolics, an antioxidant that prevents blood clotting, increases good cholesterol and protects against heart disease.

Keep it in moderation. Men under the age of 65 can have two 5-oz. glasses of wine per day; women should stick to just one 5-oz. glass. Any more than that increases your risk of other health problems, such as certain kinds of cancer.

Tips

Use herbs and spices to flavor your foods instead of salt. Use garlic, oregano, basil and rosemary to flavor your seafood.

Eat no more than four eggs each week. This includes the eggs you use in baking recipes.

Limit dairy products to just one small serving a day. Stick with non-fat or low-fat varieties. Products made with goat's milk are healthier for you than those made from cow's milk. Buy organic dairy products when you can.

Avoid sweets and desserts full of saturated fat. Eat fresh fruit to satisfy your sweet tooth.

Eliminate processed foods from your meals. Processed foods contain little, if any, health benefits.