Mediterranean Diet: 10 Important Tips

In this article we reveal the most important guidelines of the Mediterranean diet so that you can embark on this delicious and healthy journey. Read on!

The Mediterranean diet is famous all over the world. It is undoubtedly one of the healthiest forms of nutrition. In fact, she has taken first place in the world rankings several times! Today we would like to share with you the 10 most important tips for the Mediterranean diet .

Read on to discover the most important tips for a balanced diet at home in this article . You will not regret it!

The 10 most important rules for the Mediterranean diet

When you’re ready to change your eating habits and start the Mediterranean diet, pick up a pen and paper and take notes. In the following, we will introduce you to the 10 most important basics of this diet.

1. Use olive oil as the base fat

Olive oil in a glass next to olives, an essential part of the Mediterranean diet

Olive oil is one of the most important healthy oils because of its fatty acid and antioxidant content.

Wherever you look, olive oil is the most widely used oil. It’s high in antioxidants, monounsaturated fat, and vitamin E, and it’s used in everything from salad dressing to roasting.

Are you making a toast A splash of olive oil might be just the thing for you. Or do you plan to roast potatoes? Or are you preparing a salad? Without a doubt, olive oil should be your first choice over all other oils and butter.

2. Eat fresh foods every day

The Mediterranean diet is based on the consumption of fresh and seasonal foods. Therefore, you should buy the vegetables and fruits that are in season.

This saves you money and also gives you food with excellent nutritional value! Also, if you choose local foods you can make sure you are getting the best quality at the best price.

3. Important for the Mediterranean diet: Fruit and vegetables at every meal

This point is just as important as the one mentioned before. Add vegetables and fruits to each of your meals. So you eat between 1 and 2 pieces of fruit per day and about 3 servings of vegetables on top of that.

How do you do that? Let’s look at a few examples below:

For breakfast, eat a piece of toast with pieces of tomato and olive oil, as well as a piece of fruit as a side dish.
But you can also eat nuts as a snack in the morning.
Noodles with fried vegetables for lunch and fruit for dessert are also recommended.
As a snack in between, eat a yogurt with fruit or nuts or a sandwich with avocado and ham.
For dinner you can prepare baked fish with salad and potatoes, and more fruit for dessert.

4. Eat fish several times a week for a Mediterranean diet

Fish on the cutting board, important for the Mediterranean diet

Fish provides both high-quality protein and essential fatty acids that are healthy for the heart

Cut down on red meat consumption and make sure to increase your fish consumption. You should eat high-fat fish at least twice a week.

There are many ways to prepare it:

baked
grilled
fried
sautéed …

The omega-3 fatty acids that fish provide will help you keep your blood vessels healthy. Because omega-3 fatty acids reduce cholesterol and triglycerides in the blood.

5. Eat eggs four times a week

Contrary to what you might think, eggs are healthy. It used to be thought that eggs were not good for health. However, many new studies show that eggs are not harmful to your health. On the contrary, we now know that eggs are a source of high quality protein, vitamins and monounsaturated and polyunsaturated fats.

When it comes to eggs, there is a misconception that they raise cholesterol levels. However, this is not the case. Not entirely, at least: Excessive egg consumption, along with other factors such as sedentary lifestyle and stress, can trigger high cholesterol levels. Of course, it is better to eat them cooked rather than fried.

6. Dairy products are important to the Mediterranean diet

Cheese and yogurt are part of the daily meal of the Mediterranean diet. This is because they are rich in vitamins, minerals such as calcium and phosphorus, and proteins with high biological value.

Do you need ideas For example, you can combine a piece of cheese with fruit. You can also eat yogurt with pieces of fruit in it. You can also mix feta cheese into your salad.

7. Cut down on red meat consumption

Slices of red meat on a cutting board with garlic and rosemary

According to the WHO, some studies suggest that too much red meat can affect your heart health.

For a Mediterranean diet, it is important to reduce your consumption of red meat. Instead, eat more white meats like chicken and fish. A few years ago, the World Health Organization warned of possible problems that could arise from excessive consumption of processed and red meat.

8. Eat healthy grains every day for a Mediterranean diet

Grains are at the base of the food pyramid because they provide us with energy. We always recommend that you choose the whole grain versions of pasta, rice, couscous and bread.

9. Decrease the consumption of sweets

Even if it is difficult, you should only eat sweets, pastries, and candies in moderation. In other words, you don’t have to avoid consuming them entirely, but you should hold back.

Be aware that excess sugar can cause diseases such as diabetes or obesity . Less than two servings a week is ideal.

10. Drink water all day

Water should always be your first choice when you are thirsty! It does not provide empty calories. We recommend severely restricting the consumption of sugary drinks such as soft drinks and juices.

What do you think of this top 10 list of Mediterranean diets?

As you can see, it’s not that difficult at all. You just have to adjust your habits a little. This includes eating more healthy foods and reducing the consumption of less healthy foods in addition to regular exercise!