9 Easy Ways to Start a Mediterranean Diet


Hello, My name is Donna DeRosa and welcome
to my channel. You’ve probably been hearing a lot about
the Mediterranean diet. It’s all the rage right now, but I want
you to know it’s not a fad. It’s actually a very healthy way of living. If you’re interested in the Mediterranean
diet, I suggest you hit that subscribe button right now, because my channel is full of recipes,
and meals plans, and all kinds of information about the Mediterranean diet. Today I’m going to share with you 9 easy
ways you can get started on the Mediterranean diet. So let’s go. 1. Eat Green Leafy Vegetables
Try adding green leafy vegetables to your diet such as spinach, chard, escarole, watercress,
turnip greens, dandelion greens instead of higher calorie vegetables likes peas and corn. All vegetables are good for you. But if you’re trying to lose weigh on the
Mediterranean diet, it’s best to go with low-calorie vegetables that are packed with
nutrition. 2. Replace Butter With Olive Oil
That doesn’t mean you can never eat butter. But try making healthier choices when you’re
cooking. I buy two kinds of olive oil, I buy regular
and extra virgin olive oil. I use the regular when I’m cooking and EVOO
for things like salad dressings, or for drizzling on top of things, or even for dipping bread
into. Try drizzling EVOO on top of eggs or on bread
instead of butter. 3. Eat in Courses
Don’t put everything on your plate at once. Try spacing out your courses so you take your
time while dining. This allows you time to savor your food. And when you take time eating, we generally
eat less, because our brain has time to catch up to what our stomach is doing. 4. Keep Portions Smaller
Limit pasta and meat courses to a few ounces. Try filling your plate instead mostly with
vegetables and then a small portion of pasta or meat. Try eating a little less than you normally
do, and I bet you won’t even miss it. 5. Limit Red Meat
Opt for poultry in moderation. Red meat should be eaten occasionally and
only in small portions. On the Mediterranean diet pyramid, red meat
is only consumed a few times a month. 6. Eat in Color
Try vegetables in various colors: red, yellow, orange, purple, green. Each color has different nutrients that your
body needs. 7. Have a Glass of Red Wine
Not a bottle of red wine. While Italians may consume wine often, they
don’t drink large quantities of it. Try having a little bit of wine with dinner. This is easily accomplished if you invite
friends over, and you share a bottle amongst the whole group. 8. Eat Fish
Try fish at least twice a week: tuna, salmon, mackerel, trout, swordfish. Not breaded and fried, but prepared simply
and baked in the oven. Seafood like shrimp, clams, mussels, and other
shellfish should be taken in moderation. 9. Eat Salad for Dessert
Try ending your meal with salad. When I was growing up we always had a salad
bowl on the dinner table and at the end of the meal, we passed it around and each of
us got a little bit. And it kind of put an ending to the meal. Now when I eat dinner I crave a little salad
instead of a sweetie. If you really want to eat a sweetie, try a
piece of fruit or maybe perhaps a piece of cheese instead of trying something like gelato
and cakes. They’re great once in a while but not every
day. A Mediterranean diet isn’t a starvation
diet that excludes food. Nothing is excluded because everything is
taken in moderation. I like to call it a lifestyle of moderate
indulgences. Just try to eat smaller portions and as naturally
as possible. I hope you try some or all of my suggestions
on how to get started with the Mediterranean diet. If you want to learn more, subscribe to my
channel. I post Mediterranean-inspired recipes often. Thank you for watching. Bye.

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