What is the Mediterranean Diet? A Detailed Beginner’s Guide

Because Mediterranean diets don’t ban entire food groups, you shouldn’t have trouble complying long term.

The Mediterranean diet can be convenient. When you want to cook, there’s a recipe and complementary wine that’ll transport you across the Atlantic. Oldways’ consumer-friendly tips will make meal planning and prepping easier. And you can eat out, as long as you bring someone along to share the hefty entrees.

Oldways offers numerous Mediterranean recipes, including this guide featuring meals that all cost $2 or less a serving. Otherwise, a simple Google search will turn up lots of healthy Mediterranean meal ideas. Want more inspiration? Oldways recommends the “4-Week Mediterranean Diet Menu Plan.”

If you eat out while following the Mediterranean diet, embrace the diet’s affinity for sharing by ordering one entree for the two of you. And be sure to start with a house salad or order extra veggies a la carte to get your fill.

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You may save time on the Mediterranean diet by cooking and storing meals ahead of time; otherwise, you’ll have to hire somebody to plan, shop for and prepare your meals, if your time is more valuable than your wallet.

You’ll find lots of free Mediterranean diet resources on the Oldways website, including an easy-to-understand food pyramid; a printable grocery list; gender- and age-specific tips on making the Mediterranean switch; a quick-read “starter” brochure; a recipe newsletter; and even a glossary defining Mediterranean staples, from bruschetta to tapenade.

Hunger shouldn’t be a problem on this diet; fiber and healthy fats are filling, and you’ll be eating lots of fiber-packed produce and whole grains, and cooking with satiating fats like olive oil. Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough.

You’re making everything, so if something doesn’t taste good, you know who to blame.

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