Three-Step Mediterranean Diet

Load Up on Fruits

Fill your plate with a colorful array of fruits and vegetables, rich in vitamins, minerals, and antioxidants.

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Incorporate Healthy

Embrace sources of healthy fats like olive oil, nuts, seeds, and fatty fish, providing essential omega-3 fatty acids for heart health.

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Choose Whole Grains

Opt for whole grains like quinoa, brown rice, and barley, along with legumes such as lentils and chickpeas, for fiber and protein.

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Limit Red Meat

Reduce your intake of red meat and processed meats, favoring leaner proteins like poultry, fish, and plant-based options.

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Enjoy Dairy

Include dairy products like yogurt and cheese in moderation, opting for low-fat or Greek varieties for added protein.

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Flavor with Herbs

Enhance your meals with aromatic herbs and spices like basil, oregano, garlic, and cumin, adding flavor without extra calories.

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Stay Hydrated

Keep hydrated throughout the day by drinking plenty of water, limiting sugary beverages and alcohol.

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Practice Mindful Eating

Slow down and savor your meals, paying attention to hunger and fullness cues, and enjoying the social aspect of dining.

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Embrace Plant-Based

Incorporate more plant-based protein sources like tofu, tempeh, and beans into your diet, reducing reliance on animal products.

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