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8 Steps to Getting Started with the Mediterranean Diet

The Mediterranean diet may be the healthiest diet in the world. Rather than a strict meal plan, it's a way of eating that emphasizes enjoying whole foods and regular physical activity.

Here, we give you a blueprint to follow the Mediterranean diet-whether you want to make small changes or overhaul your entire way of eating.

By Jane S March 27, 2024

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How to Get Started with the Mediterranean Diet

1. Eat lots of vegetables.

From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Med Diet.

2. Change the way you think about meat.

If you eat meat, have smaller amounts – small strips of sirloin in a vegetable sauté, or a dish of pasta garnished with diced prosciutto. Eat meat about 1-2 times per month

3. Enjoy some dairy products

Eat Greek or plain yogurt, and try smaller amounts of a variety of cheeses.

4. Eat seafood twice a week

Fish such as tuna, herring, salmon, and sardines are rich in omega-3 fatty acids, and shellﬁsh including mussels, oysters, and clams have similar benefits for brain and heart health.

5. Cook a vegetarian meal one night a week.

Build meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices.

Down the road, try two nights per week.

6. Use good fats.

Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.

7. Switch to whole grains.

Whole grains are naturally rich in many important nutrients; they're fuller, nuttier taste and extra fiber keep you satisfied for hours.

Cook traditional Mediterranean grains like bulgur, barley, farro and brown, black or red rice, and favor products made with whole grain flour

8. For dessert, eat fresh fruit.

Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.