What does the Mediterranean Diet Look Like?

There is not a strict list of major restrictions or explicit menus you must stick to each day. It is more a list of good foods and a general attitude about what you eat, when and how much. I will begin with a word of caution.

“ Healthful fats: The Mediterranean diet is known to be low in saturated fat and high in monounsaturated fat. Dietary guidelines for the United States recommend that saturated fat should make up no more than 10 percent of calorie intake.”

With that being said here are the basics.

I will start with the most the challenging thing for me!

• around one glass per day of wine, with water as the main beverage of choice and no carbonated and sweetened drinks (I love a nice glass of Coke!)

• Pineapple, the fruit is always better than the juice. Juice is better than no pineapple. It is the only natural source of the enzyme Bromelain.

• yogurt and cheese are  the main source of  dairy foods

• high consumption of beans, legumes, nuts, such as walnuts, almonds, pistachios, sunflower seeds and cashews

• the main source of dietary fat is olive oil, alongside olives, avocados, and avocado oil

• limited amounts red meats and sweets

• eggs, including chicken, duck and quail

• fresh fruit such as pineapple, figs,bananas, dates, grapes, and melons

• whole wheat,buckwheat, oats, barley, corn, and brown rice