Utilizing the Mediterranean Diet as part of your family’s everyday eating plan is one way to promote long-lasting health and well-being among all family members. The good news is choosing to follow a Mediterranean-style eating plan does not have to be all or nothing! Making just a few simple changes to more closely align with this type of dietary pattern can be beneficial now and for years to come.
To get started, choose one or two of the suggestions below and try them out for a few weeks. Keep track of what works, what might work better and what else you’d like to try. Soon enough, the changes will start to stick.
Don’t forget to check out the recipes at the end of this post for even more Mediterranean inspiration!
- Try Meatless Mondays: For many people in the Mediterranean region, meat is consumed less than in the United States. Mimic this by choosing one day a week to go meat-free — whether that’s Monday or not is up to you!
- Embrace Plant-Based Proteins: Plant-based proteins, such as nuts, beans and lentils are abundant in the Mediterranean Diet. Try adding them to salads, soups or as part of a snack.
- Add Vegetables to Most Meals + Snacks: Aim for half a plate of veggies at most meals. Add them to smoothies for snacks and egg dishes for breakfast.
- End Meals with a Piece of Fruit: Enjoying a piece of fruit can be just as satisfying at the end of a meal as a traditional dessert. I also love pairing fruit with my dessert!
- Add Seafood Twice a Week: Seafood is abundant near the Mediterranean sea. Aim for about 8 oz of low-mercury fish or shellfish, such as salmon, shrimp or trout, a week.
- Enjoy Whole Grains: There’s no reason to fear whole grains! They are a great source of vitamins, minerals and fiber.
- Embrace Healthy Fats: Avocados, olive oil, nuts, seeds and nut butters are all delicious sources of health-promoting fats. Add them to meals and snacks to up satisfaction and nutritional value.
Mediterranean Inspired Recipes
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