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
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