Here's our practical tips to implement the Mediterranean diet into our current eating pattern.
Increase your intake of fruit and vegetables.
Aim for a minimum of 5 a day or more (link to section). Choose as many different colours of fruit and vegetables as possible. Aim to have vegetables either cooked or as a salad with every meal and fruit as a dessert and snack.
Avoid using too much salt, use herbs and spices to flavour your food (link).
Watch your intake of fats, particularly animal fats. Choose more healthy fats. Avoid frying and adding fats to foods. Use olive oil, grill rather than frying your foods.
Increase your intake of Omega 3. these type of fats are protective to the heart and the circulation. You should aim for 2-3 portions of oily fish a week (100g/4oz of pilchards, salmon, sardines, mackerel, herring, trout and fresh tuna).
Choose fresh foods rather than ready prepared foods. This way you will always know what you are eating. They are always better tasting. It hasen’t have to be a very elaborate meal, simple meals can also be very tasty. (link to easy meal ideas).
Low intake of dairy products and meat
Modest intake of alcohol, mostly wine.
Watch your weight. Keep to good healthy weight. If you do need to lose weight, set yourself realistic goals (link to weight loss).
Ensure regular activity. Aim for at least 30minutes of daily gentle exercise.
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