7 things to remember when beginning the Mediterranean Diet

Are you just getting started on the Mediterranean diet? Feeling a bit overwhelmed and wondering what’s the best way to go about it? Here are 7 important things to remember for beginners.

1: It’s an adaptable way of eating

The Mediterranean diet can help you live a longer life. It offers some guidance on how to eat, but it isn’t a rigid set of rules carved in stone. It’s more like a flexible way of thinking about food that can adapt to different people’s lives and situations. 

People who follow it come from all walks of life, with their own unique situations and tastes when it comes to food. They may have different budgets, different levels of cooking skills or health concerns. 

So, it’s not about following a set of rules exactly—it’s more about figuring out what works best for you and your body.

Overall, what you’re trying to achieve is a healthier relationship with food while embracing the following core principles of the diet: 

• Lots of plant-based foods – whole grains, vegetables, fruit, beans, legumes, herbs, spices, nuts and seeds
  
• Plenty of fish and seafood (if you enjoy them)
  
• A moderate amount of unprocessed poultry
  
• A moderate amount of eggs and dairy
  
• Healthy fats – e.g. olive oil
  
• Red meat and sweet foods less often
  
• Enjoying your meals and prioritising your own well being

2: Keep it as simple as possible

The beauty of the Mediterranean diet often lies in its simplicity. You don’t need to spend ages in the kitchen mastering complicated recipes. Instead, it’s all about keeping things easy and focusing on foods that are simple to prepare and delicious to eat.

Take breakfast, for example; you can enjoy something as straightforward as porridge, a poached egg on avocado toast, or Greek yoghurt topped with fresh fruit and granola.

Lunch follows the same straightforward approach. A simple salad of leafy greens, roasted vegetables, and protein sources like grilled chicken or roasted chickpeas, drizzled with a bit of olive oil and vinegar dressing, makes for a nutritious midday meal.

For dinner, you can keep it uncomplicated with dishes like lemon baked salmon, steamed green beans, and boiled new potatoes.

The Mediterranean diet also encourages making the most of leftovers to add variety and reduce waste. For instance, If you have any leftover salmon from dinner, you can easily incorporate it into a refreshing salmon salad for lunch the next day.

With this approach, there’s no need to feel pressure to cook like a professional chef. Simply focus on including plenty of whole, unprocessed foods into your meals and enjoy the experience without any unnecessary fuss.

3: Packaged foods are not banned

The Mediterranean diet believes in keeping things practical. While fresh, whole foods are great, we all know it’s not always easy to cook from scratch every day. That’s where shop-bought items come in handy.

Items like frozen or canned fruits and veggies, beans, nut milks, and yoghurts can still fit into the Mediterranean diet as they are minimally processed.

When you’re picking up these items, just remember to choose ones that are as natural as possible. Look for options with minimal processing, low sugar, and no artificial stuff added. Here are some processed and packaged foods that are handy to have in your kitchen:

• frozen vegetables
  
• frozen berries
  
• canned beans
  
• Plain yoghurt
  
• Pre-cut vegetables and packets of salad leaves
  
• Frozen or tinned fish
  
• Nut butters (with nothing else added)

Adding store-bought items to your Mediterranean diet doesn’t mean you’re losing out on health or taste. It’s all about finding a balance that works for you. By making smart choices and picking healthy options when you can, you can still enjoy the benefits of this way of eating while dealing with the realities of modern life.

4: Start small

As you start the Mediterranean diet, remember to go easy on yourself. It’s okay to take small steps instead of trying to change everything all at once. Begin by checking what you already have in your kitchen—like grains, beans, fruits, veggies, and olive oil. Use these to make simple meals that fit the Mediterranean style.

While you’re getting used to this new way of eating, try adding in some new ingredients bit by bit. When you go shopping, grab one or two things you haven’t tried before. This way, you can experiment with different flavours and styles of cooking without feeling overwhelmed.

To keep yourself motivated, aim to try out a new recipe every now and then. Look for dishes that show off the tasty and healthy side of the Mediterranean diet, like salads, bean soups, or seafood meals. As you get more comfortable with cooking this way, you’ll build up a collection of favourite dishes that will help you with meal planning.

5: No food is banned

Unlike diets that say certain foods are off-limits, the Mediterranean diet is more balanced and practical. You don’t have to feel guilty about what you eat—it’s not about labelling foods as “good” or “bad.” Instead, it’s about looking at your overall eating habits and lifestyle.

You need to look at the balance of your diet. Eat plenty of some kinds of foods and others in moderation. Other foods such as cake or chocolate should be eaten much less often, but they are not banned.

So, don’t stress about what you should or shouldn’t eat. Instead, enjoy the variety of foods that the Mediterranean Diet offers. Be flexible and kind to yourself, and you’ll find a way of eating that’s both satisfying and good for your body and mind in the long run.

6: All cuisines can follow the principles of the Mediterranean diet

The Mediterranean diet isn’t just about food from countries around the Mediterranean Sea. It can include also flavours and cooking styles from all over the world. While you might think of olive oil, fresh veggies, and grilled fish when you hear “Mediterranean diet,” it’s important to know that Asian, Latin, and African foods also fit in.

For example, Indian dishes with their spices, Ethiopian meals with lots of beans, and Thai recipes with fragrant herbs share a lot in common with Mediterranean cooking. They all focus on using fresh, seasonal ingredients, whole grains, beans, veggies, and healthy fats.

So, the Mediterranean diet isn’t just a list of foods—it can celebrate the culinary traditions from many cultures.

7: Remember to eat mindfully

Taking your time to enjoy each bite is a big part of the Mediterranean diet lifestyle. It’s about making eating a special moment that’s good for both your body and your spirit. In a world where people often eat quickly on the go or while staring at screens, sitting down with loved ones at the table helps you feel more connected and present.

When you slow down and really taste each mouthful, you can fully enjoy the flavours, textures, and smells of your food. This makes your meal more enjoyable and helps you pay attention to when you’re hungry or full. Instead of eating too much without thinking, eating slowly lets you listen to your body and stop when you’ve had enough.

Eating together with family and friends is a big part of Mediterranean culture. It’s a time for talking, laughing, and feeling close to each other. Sharing a meal like this helps strengthen your relationships and makes you feel good inside. So, savouring every bite isn’t just about food—it’s about celebrating life and the joy of being with the people you care about.

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