Make vegetables, fruits and whole grains based on their meals. These foods should form the bulk of your meals. Choose a wide variety of fruits and vegetables and prepare them easily. For example, bake vegetables in olive oil instead of butter. Switch to breads, cereals and pastas. Try different grains, such as brown rice and millet.
Use unsaturated fats instead of saturated. Tome good decisions about what to eat fat. When cooking, choose unsaturated fats, such as olive oil and canola oil (rapeseed). Limit intake of saturated fats, like those found in butter and in milk products based on whole milk, margarine and palm and coconut oils. Try to limit the amount of dairy products you eat and choose dairy products low in fat.
Choose snacks fresh and healthy. For snacks you can eat a handful of walnuts, cashews, almonds or pistachios. Nuts are a good source of unsaturated fats. Spread a slice of bread with some hummus (mashed chickpeas) or peanut butter made of natural products. Cut fresh vegetables and hummus or mahogany with a little vinaigrette olive oil base, instead of using sour cream or cheese sauce.
Get most of the proteins from plants, birds and fish. During the week, try to eat mostly vegetarian meals that combine lentils, beans or chickpeas with whole grains and vegetables. Once or twice a week bake or cook grilled fish, such as tuna, salmon, trout, mackerel or herring. When you eat meat, choose poultry instead of red meat. Keep portions in a size of 85-140 grams (3-5 ounces) that is the size of a deck of cards. Avoid red meat, sausage, bacon and other meats with high fat content.
Provide! Mediterranean Diet can drink wine in moderation on a regular basis. Red wine may have more health benefits than white wine. Women and men over 65 can drink up a glass (or small glass) of wine per day, and men less than 65 years, up to two (2) cups per day. Drinking more than this can increase the risk of health problems. If you can limit the amount you drink or have personal or family history of alcoholism, do not drink any alcohol at all.
Limit sweets. Try to reduce the consumption of carbonated drinks, granola bars or sugary cereals and desserts to once or twice a week. Instead, if you need something sweet, try eating a piece of fresh fruit, dried or baked.
Stay active. Remember that physical exercise helps to reinforce the benefits of Mediterranean diet contributes to health. Try to do at least 30 minutes of moderate physical activity, five days a week. Choose something you enjoy doing. Walking, hiking, swimming and cycling are all good choices.