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Introduction to the Med Way
7 Simple Steps to Eating the Med Way

These simple steps will help you eat the Med Way every day.

1. Change your protein

  • Replace some of the meat in your diet with plant proteins such as beans, nuts, and seeds often.
  • Eat fish and seafood at least two to three times per week. Include fatty fish, such as mackerel or salmon at least once a week. Eat fried fish only occasionally.
  • Choose white-meat poultry such as turkey or chicken breast.
  • Limit red meat and/or choose lean red meat.
  • Greatly limit or eliminate processed meats.

2. Swap your fats

  • Choose olive oil.
  • Replace solid fats such as butter or margarine with olive oil or canola oil.
  • Use olive oil for cooking, in dressings, and marinades.
  • Aim to consume at least four tablespoons of olive oil per day, while keeping within your calorie budget.

3. Eat more vegetables

  • Get at least three servings (three cups) of vegetables per day.
  • Choose a variety of colors.
  • Eat more dark green leafy vegetables such as collards, kale, spinach, chard, and turnip greens.

4. Eat more fruit

  • Get at least two servings (two cups) of fruits per day.
  • Choose a variety of colors.
  • Include berries often.

5. Snack on nuts and seeds

  • Choose at least three ounces (three small handfuls) of nuts and seeds per week, while keeping within your calorie budget.
  • Avoid candied, honey-roasted, and heavily salted nuts and seeds.

6. Make your grains whole

  • Eat grains as grains.
  • Choose whole grains such as oatmeal, quinoa, brown rice, and popcorn.
  • Look for “whole” in the first ingredient on the ingredient list (e.g., “whole wheat”) when choosing bread, pasta, and other grain-based foods.

7. Rethink your sweets

  • Limit your sugar intake.
  • Choose no more than three servings per week of high-sugar foods and drinks such as sugar-sweetened snacks, candies, desserts, or beverages.