
Eating the Mediterranean way is delicious and satisfying.
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Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases.
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Get at least five servings of fruits and vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.
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Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often.
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Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”).
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Choose at least three ounces of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.
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Choose olive oil. Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.
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Use herbs and spices instead of salt to flavor foods. Sofrito is often used.
Sofrito: A sauce made from tomato, garlic, onion or leeks sautéed in olive oil and is often used in Mediterranean cooking (see recipe).Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish.
Eat white-meat poultry, such as turkey and chicken, at least twice a week.
Be physically active with family and friends. Aim to be moderately physically active (e.g., brisk walking) at least 150 minutes per week or 30 minutes per day.Drink red wine, in moderation (optional*)—no more than five ounces of wine/day for women of all ages and men older than 65 and no more than 10 ounces of wine/day for younger men.
* Consuming alcohol is not recommended if you have a personal or family history of alcohol abuse, or if you have heart or liver disease.
7 Simple Steps Videos
Explore 7 simple steps to eating the Med way everyday by making easy changes to the foods you eat.
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Change Your Protein
Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, at least twice a week.
Click Here to see the recipes featured in this video.
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Swap Your Fats
Choose olive oil. Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.
Click Here to see the recipes featured in this video.
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Eat More Vegetables
Get at least three servings (cups) of vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.
Click Here to see the recipes featured in this video.
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Eat More Fruit
Get at least two servings (cups) of fruits per day. Choose a variety of colors.
Click Here to see the recipes featured in this video.
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Snack on Nuts and Seeds
Choose at least three ounces (3 small handfuls) of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.
Click Here to see the recipes featured in this video.
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Make Your Grains Whole
Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”).
Click Here to see the recipes featured in this video.
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Rethink Your Sweets
Limit your sugar intake (e.g., sugar-sweetened snacks, candies, desserts, beverages, etc.) to no more than 3 servings per week.
Click Here to see the recipes featured in this video.
Science of Eating Med
The Mediterranean-style eating pattern has been shown to promote health and decrease risk of many chronic diseases.
Recipes
Appetizers and Snacks
Dressings and Condiments
Entrees
Enjoy this classic dish from Naples, Italy that is simple...
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Tips and Tools
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Make Your Grains Whole
Go Med and eat well by using the carb choice continuum to guide your selections....
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Swap Your Fats
Learn about the different kinds of fats, where they are found, and the impacts they...
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Change Your Protein
Changing your protein is arguably the most impactful way you can improve your diet. Use...
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Introduction – 7 Simple Steps
These seven simple steps will help you eat the Med Way every day. Step 1:...
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Fish and Seafood
Fish doesn’t have to break the bank. Choose items that fit in your food budget...
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Med Way Kitchen Staples
Keep a variety of these key ingredients on hand to help you make simple, delicious,...
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Snack on Nuts and Seeds
Add them to foods you already eat. Top salads, grains, and fruit. Make them your...
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