How to Transition to a Mediterranean Diet

Transitioning to a Mediterranean Diet is a smart way to take control of your health. Some aspects of making the transition to a Mediterranean Diet can be easier than others. The Mediterranean diet relies on fresh foods and health foods, not processed foods or red meats.

Things You'll Need

• Willpower
• Access to fresh fruits and vegetables

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Instructions

Transition in Moderation

• 1

  Replace foods in your diet in moderation. You don't want to jump in to all Mediterranean Diet if you are a fast food junkie. Slowly replacing side dishes is a way to start!

• 2

  Reduce portions of the foods which are not part of the Mediterranean diet, especially red meat and full-fat dairy products. Slowly reduce the amount of these foods each time you eat them.

• 3

  Replace portions of foods with the foods from the Mediterranean diet. For example, if you want to cook with red meat, use half the amount of red meat you would normally use and replace the other half with ground turkey or ground chicken.

• 4

  Include one or two foods from each food group. Add a fresh vegetable like spinach or carrots to each meal. Add a fruit like an apple or a a banana or an orange to each snack. Fresh fruits and vegetables are plentiful in the Mediterranean diet, and they are all acceptable.

• 5

  Accept that you may have to revert back to your traditional diet for some meals. This may be unavoidable when eating out or when you are a guest at someone else's dinner table.

Foods to Reduce

• 6

  Prepare to eat less fatty foods, especially animal products, when transitioning to a Mediterranean Diet.

• 7

  Remove beef from daily diet. Beef is rarely eaten in the Mediterranean diet. This is one of the first foods you need to reduce in order to make a successful transition to a Mediterranean diet. Red meat should only be eaten a couple of times a month on the Mediterranean diet. Start by reducing red meat to once or twice a week.

• 8

  Reduce is processed foods. In the Mediterranean diet there are very few processed foods eaten, including processed white sugar, junk foods, and other foods that come in a package. Shop the outside aisles of the grocery store rather than the middle aisles.

• 9

  Reduce the use of butter in cooking, until you have completely replaced it, over time. Also reduce the use of oils that are not olive oil.

• 10

  Trade in the full-fat dairy products for non-fat or low-fat dairy products, to help you easily transition to a Mediterranean diet. Low-fat dairy and non-fat dairy foods are acceptable on the Mediterranean diet. Eat low-fat or non-fat yogurt and cheese. Drink low-fat or non-fat milk.

Healthy Foods to Add

• 11

  Add healthier foods including grains, fresh vegetables and fish to your diet. Because the Mediterranean diet is not a diet of deprivation, there are plenty of healthy foods to add to your diet when transitioning over to the Mediterranean diet.

• 12

  Add fresh fruits and vegetables. This can be accomplished easily be serving a fruit or vegetable with every meal or snack.

• 13

  Use olive oil when you cook. Part of the Mediterranean diet includes consuming healthy fat. That healthy fat can be found in olive oil.

• 14

  Rely on chicken and fish for protein. As you transition out the red meat, substitute it with skinless chicken and fresh fish.

• 15

  Add low-fat yogurt to your daily diet, to help you transition to a Mediterranean Diet.

• 16

  Cook fish a couple of times a week to add healthy protein to the meal. Broiled fish with lemon and vegetables.

• 17

  Include whole grains like brown rice with your meals, instead of white rice.