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.

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.

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.

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.

Eat more fruit

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

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.

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.

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.