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Step Ten – Practice the Mediterranean Guidelines no matter what kind of food you are eating.

Mediterranean Diet Guidelines can be applied no matter how you eat

You don’t have to eat only traditional Mediterranean food in order to follow the basic Mediterranean diet guidelines .  Mexican, Chinese, Indian, and yes, even American foods can all be eaten; it’s all about choosing wisely.

Let’s start with the basic guidelines of eating Mediterranean and then give examples of what you could eat in different situations.

Mediterranean Diet Guidelines

  •  Majority of food is unprocessed.
  • Fruits or vegetables are eaten in quantity at every meal.
  • Whole grains are emphasized.
  • Beans, nuts, and seeds are major sources of protein.
  • Lean red meat is eaten no more than once per week.
  • Choose lean meats and limit serving sizes to 3 ounces.
  • Fat sources are mainly monounsaturated.
  • Diet is high in Omega-3 fatty acids (i.e. – fish, flax oil).
  • Low-fat cheese and yogurt are used in moderate amounts.
  • If alcohol is consumed, it is at mealtime and in moderation.
  • Desserts are mostly fruit based.
  • Activity is included daily with a combination of cardiovascular and weight bearing exercises.

Days off

  • Ice Cream with Fruit on top
  • Fried Chicken with Greens
  • Smaller hamburger with a side of salad and fries